Prova

Biological Age Calculator

Estimate your biological age based on lifestyle factors — exercise, sleep, diet, stress, and more.

Rate each factor 1-5

Exercise frequency

How often you do moderate-to-vigorous physical activity

3
Sedentary
5+ days/week

Sleep quality

Average hours and perceived quality of your sleep

3
Poor (<5h or very poor quality)
Excellent (7-9h, restorative)

Diet quality

Whole foods, vegetables, lean protein vs processed foods

3
Mostly processed foods
Whole food, plant-rich diet

Chronic stress

Your ongoing level of psychological stress

3
Very high, unmanaged stress
Low stress or well-managed

Social connection

Quality and frequency of meaningful social relationships

3
Isolated, limited connections
Strong, frequent social bonds

Smoking / tobacco

Current smoking or tobacco use

5
Heavy smoker
Never smoked

Alcohol consumption

Weekly alcohol intake

4
Heavy drinking (>14 drinks/week)
Non-drinker or 1-2 drinks/week

Chronic health conditions

Presence of managed or unmanaged chronic conditions

4
Multiple unmanaged conditions
No chronic conditions

Related Articles

Why Men Die Earlier: 5 Fixable Risk FactorsMen die 5-6 years earlier than women on average. Most of the gap comes from preventable causes. Here are the five biggest factors — and what to do about each.Read article →Activity Variety and the 19% Mortality Drop: How to Run It as a Self-ExperimentA 111,000-person BMJ Medicine study tied higher activity-type variety to a 19% lower all-cause mortality risk — even after controlling for total volume. Here is how to track variety in your own log.Read article →Track Your Waist, Not Just Your Weight: The AHA 2026 Heart Health Metric Men Are MissingNew AHA research shows waist circumference predicts heart failure risk better than BMI. Here's what the data means for men and how to build a monthly tracking protocol.Read article →

Track this daily — app coming soon

We're building Prova to log your biological age data and surface automatic insights. Get notified when it launches.