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Longevity Score

Longevity Score

Where is your health at today?

Anyone can use this calculator. Enter a few simple measures – most you can do at home – and get your Longevity Score: a snapshot of up to 10 markers closely linked to a long, healthy life.

You’ll see where you’re doing well, which areas need work, and get a story image to share.

An iPhone showing a Longevity Score story image
Scorecard
01

About you

We save your results with your email, so you can see your change when you retest.

Use the same email at baseline and retest so we can match your results.
Are you doing the Living Proof Challenge?
Is this your first score, or a retest?
How are you tracking?
What's the difference?Core – seven home measures, no blood test: waist-to-height, blood pressure, VO2 max, resting heart rate, Wellbeing (five quick questions), plus two simple strength tests (sit-to-stands, and push-ups or a dead hang). Five of these are scored, so Core is scored out of 5.

Full Proof – our most comprehensive testing, for a complete Longevity Score. It covers all 10 Truths, adding blood tests (ApoB, HbA1c, fasting glucose, and triglycerides), grip strength, and bone density. Scored out of 10. You'll need recent blood test results, and a DEXA scan for bone density.

Either way, anything you leave blank isn't counted – you're scored out of the markers you enter.
years
cm
02

Your home measures

Everyone completes this section. Not sure how to do a test? See our step-by-step guide.

cm
Just above your hip bones, after a relaxed breath out.
mmHg
Sit quietly for 5 minutes, take two readings, and enter the average.
mmHg
mL/kg/min
From a lab test, a wearable, or a field test. No lab test? Use the beep test chart, or run as far as you can in 12 minutes: VO2 max ≈ (metres – 505) ÷ 45.
bpm
Sitting, first thing in the morning – count for 60 seconds or use a wearable.
stands
Not scored – recorded to track your change. How to do it.
reps
Not scored – maximum in good form without resting. How to do it.
Push-up position
Use the same position when you retest.
seconds
Not scored. How to do it.
03

Your lab and clinic resultsFull Proof

Blood tests, a DEXA scan, and a grip test.

Do any of these apply to you?

  • Heart disease or a stroke
  • Type 2 diabetes or prediabetes
  • High blood pressure (diagnosed or treated)
  • You smoke, or used to smoke regularly
  • Heart disease in a parent or sibling before 55 (men) or 60 (women)
  • A test showing Lp(a) of 50 mg/dL (105 nmol/L) or more, a CAC score above 0, or a 10-year heart disease risk of 10% or more
Higher-risk group
If any apply, your ApoB target is 60 mg/dL rather than 80.
Units for your blood tests
mg/dL
g/L
%
mmol/mol
mg/dL
mmol/L
mg/dL
mmol/L
kg
Best of three squeezes with your dominant hand on a hand dynamometer. How to do it.
T-score
You're 50 or over, so use your T-score from your DEXA report – the lowest across your hip and spine.
Z-score
You're under 50, so use your Z-score from your DEXA report – the lowest across your hip and spine.

No DEXA needed at retest – bone density changes too slowly to show in 12 weeks, so we use your baseline result. Repeat your DEXA every 1–2 years.

04

Your wellbeingAbout 1–2 min

Five quick questions about how you've felt over the last two weeks, from the WHO-5 Wellbeing Index. Answer all five to include Wellbeing in your score.

Over the last two weeks… I have felt cheerful and in good spirits.
Over the last two weeks… I have felt calm and relaxed.
Over the last two weeks… I have felt active and vigorous.
Over the last two weeks… I woke up feeling fresh and rested.
Over the last two weeks… My daily life has been filled with things that interest me.
05

Your challengeAbout 2 min

A few closing questions about your 12 weeks. Your answers help us make next year's challenge better.

Did any of your medications change during the 12 weeks?
Which habits did you keep up most weeks?
Tick all that apply.
How likely are you to recommend the challenge to a friend?
1 = not at all likely, 5 = extremely likely
Would you be open to us sharing your story?
06

Your data

05

Your data

Storage consent
An iPhone showing a twelve-week progress image with a rising Longevity Score
Want to improve your score?
Join the Living Proof Challenge – 12 weeks, one longevity habit a week, built to move these markers. Retest at the end and see your change. It’s on Substack, with no sign-up fees. Already joined? You’re all set.
Join on Substack
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