Example 1
40
Forty years, 7.5 h sleep, 4 training days, no smoke, BMI 23 and 4 units. Offset 0.
Biological age calculator
You apply a habit model from sleep, training, smoking, BMI and alcohol to your age. 40 years, 7.5 h, 4 training days, no smoke, BMI 23 and 4 units give biological age 40. This is not a lab test and not a life table.
This is not a death forecast and not a diagnosis. The habit scale is on the biometrics card. BMI: BMI calculator.
Result
Age, sleep, training, smoke, BMI and alcohol. The result will show here.
How it works
Model age = age + the offset from sleep, training, smoking, BMI and alcohol. 40, 7.5, 4, 0, 23 and 4 stay at 40. 45, 5.5, 0, 1, 31 and 18 give 64. 35, 8, 6, 0, 22 and 2 give 34.5.
Age must be 18 to 100. Sleep from above 0 to under 16 hours, training 0-7 days, smoking only 0 or 1, BMI 12 to 60. Outside that range the model will not run.
Here you get model years. BMI separately computes weight from height. The habit scale stays on a 0-100 index and does not call the result biological age. BMR counts kilocalories, not years.
Sleep under 6 h adds 2, from 6 to under 7 adds 0.5, 7–9 adds 0, over 9 adds 0.5. Zero training days add 2, 1–2 add 0.5, 3–5 add 0, 6–7 subtract 0.5. Smoking adds 10. BMI under 18.5 adds 1, 18.5–25 adds 0, over 25 to under 30 adds 1, 30+ adds 3. Alcohol up to 7 units adds 0, 8–14 adds 0.5, 15+ adds 2. A unit is a sketch: about 330 ml of beer or 100 ml of wine, not a legal definition.
Index = 70 − offset × 5, clipped to 0-100. At offset 0 you keep 70. At +19 it drops to 0. The model result has one decimal place.
The example button fills age, sleep, training, smoking, BMI and alcohol together. Age alone is not enough. The result shows biological age, the offset and the index.
How to use
- Type age 40, sleep 7.5 and training 4. That is a calm week for the model.
- Type smoking 0, BMI 23 and alcohol 4. A 1 in smoking will add 10.
- Click Calculate. The model stays 40, offset 0, index 70.
- 45, 5.5, 0, 1, 31 and 18 give 64. 35, 8, 6, 0, 22 and 2 give 34.5.
- Take BMI from the BMI calculator if you only know kilograms and centimeters.
Formula
model_age = age + offset. offset = sleep_off + training_off + smoking_off + BMI_off + alcohol_off. index = min(100, max(0, 70 − offset × 5)). You add those offsets, not the raw sleep hours or the raw BMI number.
Age, smoking and model
40 years, 7.5 h, 4 training days, no smoke, BMI 23 and 4 units stay at 40.
- Age
- The years you type. 40 with a zero offset stays 40.
- Smoking
- 1 adds 10 to the model. 0 adds nothing. This is not a diagnosis.
- Model
- The sum. 45 + 19 = 64. Not a lab test and not a life table.
- Offset
- Years from habits. Sleep, training, smoking, BMI and alcohol. At 0 the model stays at the age you typed.
- Index
- 70 minus offset × 5, clipped to 0–100. At 0 it stays 70. This is not years of life.
- Alcohol unit
- A sketch: about 330 ml of beer or 100 ml of wine. Up to 7 a week adds 0, 8–14 adds 0.5, 15+ adds 2. Not a statute.
Worked examples
Example 2
64
Forty-five years, short sleep, no training, smoking, BMI 31 and 18 units. Plus 19.
Example 3
34.5
Thirty-five years, 8 h sleep, 6 training days, no smoke, BMI 22 and 2 units. Minus 0.5.
Suggested uses
- You check whether age 40, 7.5 h of sleep and 4 training days stay at model 40.
- The same age with smoking and short sleep rises to 64. Then you change one field and see what changes the result.
Frequently asked questions
What model from 40, 7.5, 4, 0, 23 and 4?
Biological age 40. Offset 0, because 7.5 h sleep, 4 training days, no smoking, BMI 23 and 4 units add nothing. Index 70 / 100.
What do offset and index mean?
Offset is years added or taken off the age you typed: sleep, training, smoking, BMI and alcohol. A plus means the model is older. The index is a separate 0–100 scale: 70 minus offset × 5. At offset 0 it stays 70. It is not a second age and not a diagnosis.
What about 45, 5.5, 0, 1, 31 and 18?
64. Sleep under 6 adds 2, no training adds 2, smoking adds 10, BMI 31 adds 3, alcohol 18 adds 2. Together +19. The index drops to 0 / 100.
What about 35, 8, 6, 0, 22 and 2?
34.5. Six training days subtract 0.5; the rest sits in the model band. Index 72.5 / 100.
Is 40 the years I have left?
No. It is age plus a habit sketch. A national life table is outside this model and this is not a diagnosis.
Is a 1 in smoking a diagnosis?
No. It is a switch: 1 adds 10 to the model, 0 adds nothing. It does not replace a medical history.
Where do I get BMI if I know kg and cm?
On the BMI calculator. Here you type the finished number, because the model does not compute weight from height.
What does index 70 / 100 mean?
70 minus offset × 5, clipped to 0-100. At offset 0 you keep 70. At +19 it drops to 0.
Does 7-9 hours of sleep add anything?
No. 7-9 adds 0. Under 6 adds 2, 6-7 adds 0.5, over 9 adds 0.5.
How is this different from the habit scale?
Here you get model years and an offset. The habit scale stays on a 0-100 index and does not call that biological age.
What is an alcohol unit?
1 unit is a sketch: about 330 ml of beer or 100 ml of wine. Not a legal definition. Up to 7 units a week add 0, 8–14 add 0.5, 15+ add 2.
Knowledge sources
This is not a death forecast and not a diagnosis. Habit offsets, not a lab age.
Page updated in 2026.