Estimate your life expectancy based on age, sex, lifestyle, diet, exercise, sleep, stress, and health factors. See how long you have left and how to improve it.
Last updated: March 1, 2026
Estimate your life expectancy based on age, sex, lifestyle, diet, exercise, sleep, stress, and health factors. See how long you have left and how to improve it. This tool runs in-browser for fast results without account…
It starts with actuarial life expectancy data from WHO and CDC tables, then adjusts based on 13 evidence-based risk factors (smoking, diet, exercise, BMI, sleep, stress, social connection, chronic diseases, and more). The adjustments come from peer-reviewed research including the Lancet GBD Study, JAMA, and Harvard T.H. Chan meta-analyses.
Population-level models can identify relative risk trends but cannot predict an individual's exact lifespan. Genetics account for ~20-30% of longevity variation. This tool is educational — always consult your doctor for personalised health advice.
Yes. All calculations happen entirely in your browser. No personal health data is ever sent to a server, stored, or shared with anyone.
According to Harvard research, five factors — never smoking, healthy BMI, regular exercise, moderate alcohol, and healthy diet — account for up to 14 extra years of life expectancy for women and 12 years for men.
Yes. Research in PLOS Medicine (2022) found that switching from a Western diet to an optimised diet could add up to 10 years if started at age 20. Quitting smoking before age 40 reduces excess death risk by 90%. Even small changes like a daily 15-minute walk provide measurable benefits.
Yes, completely free with no account or signup required. Your health data stays in your browser and is never transmitted anywhere.
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This lifespan calculator uses actuarial life tables from the World Health Organization (WHO) and Centers for Disease Control and Prevention (CDC) as a starting baseline, then applies evidence-based risk adjustments derived from peer-reviewed epidemiological studies. The model considers 13 lifestyle and health factors — including smoking, diet, exercise, sleep, stress, BMI, social connection, and chronic disease status — that have been consistently shown in large-scale meta-analyses to influence mortality risk.
According to a landmark 2018 study published in Circulation by the Harvard T.H. Chan School of Public Health, five low-risk lifestyle factors — never smoking, healthy BMI (18.5-24.9), regular physical activity (30+ min/day of moderate-to-vigorous exercise), moderate alcohol intake, and a healthy diet — were associated with an additional 14 years of life expectancy for women and 12.2 years for men at age 50, compared to those with none of these factors.
The CDC estimates that cigarette smoking shortens life by more than 10 years on average. However, quitting before age 40 reduces the excess risk of death from smoking by about 90%, and quitting at any age provides substantial health benefits. Former smokers who have been smoke-free for 10-15 years approach (but may not fully reach) the life expectancy of never-smokers.
A 2022 JAMA Internal Medicine study found that individuals meeting the recommended 150-300 minutes per week of moderate physical activity had a 20-21% lower risk of all-cause mortality. Those who did 2-4 times the minimum recommendation (300-600 min/week) saw up to a 31% reduction. Importantly, even small amounts of movement — like a daily 15-minute walk — provide measurable longevity benefits compared to being completely sedentary.
Research published in PLOS Medicine (2022) estimated that shifting from a typical Western diet to an optimised diet rich in legumes, whole grains, and nuts could increase life expectancy by up to 10 years if started at age 20, and by roughly 3 years even if started at age 80. The Mediterranean diet pattern has the strongest evidence base, with large randomised trials (PREDIMED) showing reduced cardiovascular events and mortality.
A meta-analysis of 5.1 million participants found that both short sleep (<6 hours) and long sleep (>9 hours) are associated with increased all-cause mortality risk. The lowest risk is consistently seen at 7-8 hours per night. Poor sleep quality, independent of duration, also raises cardiovascular disease risk by up to 141% according to the European Heart Journal.
Social isolation and loneliness carry a mortality risk comparable to smoking 15 cigarettes per day, according to a landmark meta-analysis by Julianne Holt-Lunstad (2015). Strong social connections — close relationships, community involvement, and a sense of belonging — are consistently associated with 2-4 extra years of life across cultures and demographics.
Population-level models can identify relative risk and general trends but cannot predict an individual's exact lifespan. Genetics account for roughly 20-30% of longevity variation, with lifestyle and environment accounting for the remainder. This calculator is designed as an educational tool to help you understand how specific behaviours affect your statistical life expectancy — it is not a substitute for professional medical advice.