Longevity Score 2026
Map your biological aging markers across 10 critical pillars.
1. Functional Mobility
Can you sit on the floor and stand back up without using your hands, knees, or arms for support?
2. Neurological Balance
Can you stand on one leg with your eyes closed for 30 seconds?
3. Strength Training
How many days per week do you perform resistance training (weights, machines, or bodyweight)?
4. Muscle Quality (Dead Hang)
Can you hang from a pull-up bar and support your own body weight for 60 seconds?
5. Cardiovascular Health (RHR)
What is your Resting Heart Rate (the pulse you wake up with)?
6. Daily Movement (Steps)
Your average daily step count over the last 30 days:
| Age | Optimal | Average | Poor |
|---|---|---|---|
| 20-29 | > 12k | 8k-12k | < 8k |
| 30-44 | > 10k | 7k-10k | < 7k |
| 45-59 | > 9k | 6k-9k | < 6k |
| 60-74 | > 8k | 5k-8k | < 5k |
| 75+ | > 6k | 4k-6k | < 4k |
7. Sleep Recovery (Deep+REM)
Combined daily duration of Deep Sleep + REM Sleep:
| Age | Optimal | Average | Poor |
|---|---|---|---|
| 20-29 | > 3.5h | 2.5-3.5h | < 2.5h |
| 30-39 | > 3.0h | 2.2-3.0h | < 2.2h |
| 40-49 | > 2.8h | 2.0-2.8h | < 2.0h |
| 50-59 | > 2.5h | 1.7-2.5h | < 1.7h |
| 60+ | > 2.0h | 1.5-2.0h | < 1.5h |
8. Metabolic Efficiency
Do you consume at least 1.6g of protein per kg of bodyweight daily?
9. Ultra-Processed Foods (UPF)
What percentage of your daily calories come from ultra-processed foods (packaged snacks, sodas, deli meats)?
| Metric | Optimal | Average | Poor |
|---|---|---|---|
| Daily Intake (%) | < 10% | 10% – 25% | > 25% |
| Daily Servings | < 1 serving | 1 – 2 servings | 3+ servings |
10. Stress Resilience (HRV)
“Is your Heart Rate Variability (HRV) — the metric that measures how well your body recovers from stress — usually high or at stable levels?”
• Apple Watch: Health App > Heart > Heart Rate Variability.
• Oura Ring: Trends or Readiness tab (Nightly HRV).
• Garmin: HRV Status or Stress level menu.
• Whoop: Recovery screen (Key metric).
| Age | Optimal | Average | Poor |
|---|---|---|---|
| 20-29 | > 72ms | 45-72ms | < 45ms |
| 30-39 | > 62ms | 38-62ms | < 38ms |
| 40-49 | > 50ms | 30-50ms | < 30ms |
| 50-59 | > 40ms | 25-40ms | < 25ms |
| 60+ | > 30ms | 20-30ms | < 20ms |