Methodology
This is a playful estimate, not medical advice.
Baselines
We use WHO-style life expectancy at birth, broken down by country and biological sex. Around 200 countries are included, with a “Somewhere else” fallback (male: 75, female: 80).
Result formula
expected = max(age + 1, baseline + totalModifier)
percentLived = min(99, round(age / expected × 100))
yearsLeft = expected − age
Modifiers
Biological age (Whoop)
clamp((chronological age − Whoop Age) × 0.6, −7, +7)
Range: −7 to +7 years
The 0.6 coefficient is a semi-serious estimate based on biological age research, not a published figure.
Source: PhenoAge (Levine et al. 2018), DunedinPACE (Belsky et al. 2022)
Exercise (fallback)
(exerciseDays / 7) × 4.5 − 1.5
Range: −1.5 to +3 years
Used when Whoop Age is not available. Based on vigorous exercise days per week.
Source: WHO Physical Activity Guidelines; meta-analyses on exercise and mortality
Sleep (fallback)
<6h: −2y; 6–7h: 0; 7–8h: +1y; >8h: 0
Range: −2 to +1 years
Used when Whoop Age is not available. The sweet spot is 7–8 hours.
Source: Walker, Why We Sleep (2017); Cappuccio et al. meta-analysis
Smoking
never: 0; quit 10+: 0; quit recently: −3y; daily: −10y
Range: −10 to 0 years
Quit 10+ years is treated as never-smoker. Research supports this — mortality risk converges.
Source: Doll & Peto, BMJ 2004
Ultra-processed food
1.5 − (upf% / 100) × 4
Range: +1.5 to −2.5 years
Based on the NOVA classification system for food processing levels.
Source: Monteiro NOVA classification; Lancet 2019 UPF mortality meta-analysis
Self-rated health
−5 + (body / 100) × 8
Range: −5 to +3 years
Self-rated health is one of the strongest predictors of mortality, even after controlling for objective health measures.
Source: Idler & Benyamini, J Health Soc Behav 1997
Work movement
−1 + (workMovement / 100) × 2
Range: −1 to +1 years
Sedentary work is associated with increased mortality independent of exercise habits.
Source: Whitehall II (Marmot et al.)
Work stress
1 − (workStress / 100) × 4
Range: +1 to −3 years
Chronic work stress, especially with low control, is associated with cardiovascular disease and mortality.
Source: Whitehall II (Marmot et al.)
Close relationships
−3 + (closeTies / 5) × 6
Range: −3 to +3 years
Social isolation is equivalent to approximately 15 cigarettes per day in mortality risk.
Source: Holt-Lunstad et al., PLoS Medicine 2010
Monday mornings (purpose)
−2 + (monday / 100) × 5
Range: −2 to +3 years
How you feel about Monday mornings is a proxy for purpose and engagement with life.
Source: Rush Memory Project (Boyle et al. 2009); Sone et al. 2008 on ikigai
Optimism
−2 + (optimism / 100) × 5
Range: −2 to +3 years
Top-quartile optimism correlates with 11–15% longer lifespan in longitudinal studies.
Source: Lee et al., PNAS 2019
Biggest lever algorithm
After computing your result, we test a set of improvement scenarios (e.g., “what if you quit smoking?”, “what if you got to 5 sweaty days a week?”). The scenario that produces the largest increase in expected years is shown as your biggest lever. If no scenario would add more than 0.2 years, the lever card is hidden.