Healthy Longevity Score Calculator

About the Healthy Longevity Score

This calculator evaluates seven evidence-based pillars of longevity—nutrition, physical activity, sleep, stress management, social connection, substance use, and metabolic health—to give you a comprehensive score (1–100) and personalized recommendations for improving your healthspan, the number of years lived in good health, free from chronic disease and disability.

The Seven Pillars

1. Nutrition (20% of score) — Diet quality is one of the strongest modifiable predictors of long-term health outcomes. The calculator assesses vegetable and fruit intake, consumption of ultra-processed foods and sugary beverages, and grain choices.

2. Physical Activity (20% of score) — Regular movement protects against cardiovascular disease, metabolic dysfunction, cognitive decline, and all-cause mortality. We evaluate both structured exercise (cardio and strength training) and daily non-exercise activity.

3. Sleep (15% of score) — Sleep duration and quality affect hormone regulation, immune function, cognitive performance, and cellular repair. The assessment covers sleep duration, consistency, quality, and difficulty falling or staying asleep.

4. Stress & Mental Wellbeing (15% of score) — Chronic psychological stress accelerates biological aging, impairs immune function, and increases disease risk. Questions assess perceived control, confidence, feeling overwhelmed, and stress management practices.

5. Social Connection (10% of score) — Strong social ties are associated with lower mortality risk comparable to quitting smoking. The calculator evaluates frequency of meaningful interactions, social support, and feelings of loneliness.

6. Substance Use (10% of score) — Alcohol, tobacco, and recreational drugs carry cumulative health costs. Questions cover alcohol consumption, tobacco/nicotine use, and recreational drug use.

7. Metabolic Indicators (10% of score) — Waist-to-height ratio, blood glucose, and blood pressure provide objective markers of metabolic health. These questions are optional; if skipped, their weight redistributes to other categories.

Scoring Methodology

Each category receives a sub-score from 0–100 based on your responses. These are combined using a weighted average to produce your total Healthy Longevity Score. The weights reflect the relative impact each factor has on long-term health outcomes according to epidemiological research.

Score Interpretation

85–100 (Excellent): Your habits strongly support a long, healthy life. Maintain your current practices and focus on consistency.

70–84 (Good): You're on the right track with room for improvement in specific areas. Small changes can yield meaningful benefits.

55–69 (Fair): Several areas need attention to protect your healthspan. Focus on your top 2–3 weakest categories.

40–54 (Needs Work): Significant lifestyle changes would benefit your long-term health. Consider working with a healthcare provider.

Below 40 (At Risk): Your current habits may be significantly shortening your healthspan. Prioritize the most impactful changes first.

Limitations

Further Reading:

1. A 2018 study by Y. Li and colleagues, published in Circulation, found that adopting five healthy lifestyle factors could extend life expectancy by over a decade in the US population. View study
2. Research by S.T. Nyberg and colleagues, published in JAMA Internal Medicine (2020), demonstrated that healthy lifestyle habits are associated with significantly more years lived free of major chronic diseases. View study
3. A large meta-analytic review by J. Holt-Lunstad, T.B. Smith, and J.B. Layton, published in PLOS Medicine (2010), found that strong social relationships are associated with a 50% increase in the likelihood of survival. View study
4. A systematic review and meta-analysis by F.P. Cappuccio and colleagues, published in Sleep (2010), examined prospective studies linking sleep duration to all-cause mortality, finding that both short and long sleep are associated with increased risk. View study
5. A review by A. Steptoe and M. Kivimäki, published in the Annual Review of Public Health (2013), summarized the evidence linking chronic stress to increased cardiovascular disease risk. View study