For adults who want to know which habits to work on first.

Eight markers.One number.

Steps, sleep, resting heart rate, strength, VO₂ max, blood pressure, HbA1c and fiber, scored against large published studies. 50 is the reference 45-year-old profile. Free, not a diagnosis.

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Example

57Top 20–35% of men 40–49

Steps 10,000 a dayIn target range

Sleep 7.5 hoursIn target range

Fiber 14 g a dayWork on first

Sample inputs. Your number will differ.

What the score is

An index, not a risk estimate.

50 means you match a typical 45-year-old on all eight; higher looks more like people with lower death rates in large studies. Use it to decide what to work on.

From the studies, not the score

linked to higher risk of dying

Sleeping 10 hours a night instead of 7. Long sleep in these studies often reflects existing illness; this is not a reason to cut sleep.

Yin 2017Grade B

linked to higher risk of heart and stroke death

For every 20 points higher on the top number (10 on the bottom), ages 40–69.

Your score counts readings above 120/80 as raising all-cause risk, by an amount it sets itself, not taken from a paper.

Lewington 2002Grade B

linked to lower risk of dying

Walking 7,000 steps a day instead of 2,000. The 2,000 steps/day reference is the study’s low comparison group, not a typical adult.

Ding 2025, 14 studiesGrade B

These are the studies' numbers. Your score uses them, except where noted.

See your number in two minutes.

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