Fourteen numbers that sharpen your longevity score. Take this page to your doctor and your trainer, write your results in, then enter them in the calculator.
None of these are required. The calculator works without them. Each one you add gives a better estimate of your baseline.
Ask for these at a checkup, or order them yourself from a lab. Three blood draws cover all five blood numbers: a lipid panel, a metabolic panel and an A1c.
| Number | What to aim for | My result | |
|---|---|---|---|
| LDL cholesterolmg/dL Standard blood test (lipid panel); about $59 if you order it yourself, often covered at a checkup | Under 70 if you have heart disease (under 55 if very high risk); otherwise a goal set from your 10-year risk | Date | |
| Triglyceridesmg/dL Part of the standard lipid panel blood test; about $59 if you order it yourself | Under 150 | Date | |
| Fasting blood sugarmg/dL Fasting blood test; about $39 if you order it yourself, or part of a routine metabolic panel | Under 100 fasting; 100 to 125 is prediabetes; 126 or higher on two tests is diabetes | Date | |
| Kidney function (eGFR)mL/min/1.73 m2 Reported on a routine metabolic panel blood test; about $49 if you order it yourself | 60 or higher; below 60 for 3 months is chronic kidney disease | Date | |
| A1c (3-month average blood sugar)% Blood test, no fasting needed; about $39 if you order it yourself | Under 5.7 is normal; 5.7 to 6.4 is prediabetes; under 7 is the usual goal for adults with diabetes | Date | |
| Blood pressure (top number)mm Hg Home cuff, free pharmacy machine or any clinic visit | Under 130/80 for nearly all adults; normal is under 120/80 | Date |
These need a piece of equipment or someone to time and spot you.
| Number | What to aim for | My result | |
|---|---|---|---|
| Grip strengthkg Hand dynamometer at a gym, physical therapy clinic or bought for home use | No official target; under 26 kg for men or 16 kg for women is classed as weak | Date | |
| Cardio fitness (VO2 max) for your age and sexpercentile Treadmill or lab test ($150 to $250), or a free estimate from a smartwatch or a timed 1-mile walk | No official target; aim for above average for your age and sex | Date | |
| 10-second one-leg standpass or fail Stand on one leg for 10 seconds near a wall or chair for safety; free | No official target; being able to hold 10 seconds on either leg | Date |
Free, and you can do them today.
| Number | What to aim for | My result | |
|---|---|---|---|
| Resting heart ratebeats per minute Count your pulse for 60 seconds after sitting quietly, or read it from a watch; free | No official target; 60 to 100 is the normal range and lower within it is generally better | Date | |
| Waist sizeinches Tape measure around your bare waist just above the hip bones; free | Under 40 inches for men and 35 inches for women; ideally less than half your height | Date | |
| Waist-to-height ratioratio Divide your waist by your height, both in inches; free | Keep your waist under half your height | Date | |
| Usual walking paceself-rated Your own judgment of your usual pace; free | No official target; brisk means about 3 miles per hour or faster | Date | |
| Usual sleep per nighthours Your own estimate or a sleep tracker; free | 7 or more hours a night for adults | Date |