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A balanced diet is one of the most important factors for slowing biological aging. Good food choices can reduce your biological age by several years.
Regular exercise is one of the best ways to reduce your biological age. Studies show that active people can have a biological age 10 years younger than their chronological age.
Adults (18-64 years):
Chronic stress is one of the factors that most accelerates biological aging. It increases inflammation, weakens the immune system and damages DNA.
10-20 minutes per day can reduce cortisol by 25% and improve mental health.
Heart coherence: 5 minutes, 3 times a day to regulate the nervous system.
20 minutes outdoors significantly reduces stress hormones.
Positive relationships are one of the best protectors against chronic stress.
Sleep is when your body repairs and regenerates. Quality sleep can reduce your biological age, while chronic lack dramatically accelerates it.
7-9 hours
per night for adults (18-64 years)
Less than 6 hours or more than 10 hours are associated with accelerated aging
Biological age is an estimate of your real age based on your health status and lifestyle, as opposed to your chronological age (number of years since your birth). Two 40-year-olds can have very different biological ages depending on their lifestyle.
Our calculator analyzes 32 factors including: BMI, physical activity level, sleep quality, stress level, diet, smoking, alcohol consumption, cardiovascular health, digestive health, mobility, environmental exposure and cognitive health. Each factor contributes to adjusting your biological age up or down.
Yes, the BioAge calculator is 100% free, with no registration required and no ads. Our mission is to raise public awareness about the importance of lifestyle on aging.
Yes, absolutely. No personal data is collected or stored on our servers. All calculations are performed locally in your browser. Your answers never leave your device.
Key strategies include: adopting a Mediterranean diet rich in plants, practicing 150 minutes of physical activity per week, sleeping 7-9 hours per night, managing stress (meditation, heart coherence), maintaining strong social connections, avoiding tobacco and limiting alcohol. Even small changes can have a significant impact.
NO. This calculator is an educational and informational tool only. It does not constitute a medical diagnosis and in no way replaces consultation with a healthcare professional. If you have health concerns, always consult a qualified doctor.
We recommend retaking the test every 3-6 months if you have made significant lifestyle changes. This allows you to track your progress and adjust your habits accordingly.
Yes! Scientific studies show that it is possible to reduce your biological age through lifestyle changes. A 2021 study demonstrated that an 8-week program including diet, exercise, sleep and stress management reduced participants' biological age by an average of 3.23 years.
Telomeres are protective structures at the end of our chromosomes, often compared to the plastic tips of shoelaces. They shorten with each cell division. Shorter telomere length is associated with accelerated aging and reduced life expectancy. A healthy lifestyle can slow their shortening.
Low-grade chronic inflammation, called "inflammaging", is one of the central mechanisms of aging. It contributes to age-related diseases: cardiovascular, Alzheimer's, diabetes, cancer. Reducing inflammation through diet (anti-inflammatory), exercise, sleep and stress management can slow aging.
Most nutrients should come from a varied and balanced diet. However, certain supplements may be beneficial depending on your situation: vitamin D (if deficient), omega-3 (if you eat little fish), vitamin B12 (vegetarians/vegans), magnesium. Always consult a healthcare professional before taking supplements.
For any questions, suggestions or feedback, you can contact us by email: certifyprofree@gmail.com. We usually respond within 48 hours.