7 Ways To Calculate Your Biological Age

Over the recent past, good health has become our top priority no matter how old or younger you are. This is hugely attributed to the rise in an average person’s knowledge level. People and organizations invest a lot in anything that improves the quality of life.

Knowing how to calculate your biological age is one way of keeping yourself on your toes regarding good health. You can’t alter the exact number of years you’ve lived, but you can improve how your organs appear and behave for better well-being.

What is the Biological Age?

Biological age is also called the functional age or physiological age. It measures how your body functions and ages in relation to chronological age.

An individual’s chronological age is usually determined by the years one has lived. On the other hand, biological age considers myriads of factors that affect overall health and well-being.

When you know what is biological age, it means you understand how your organs, cells, and tissues operate. It’s often used as a more meaningful indicator of health than chronological age, as it can help individuals make informed decisions about their lifestyle.

With that said, here are 7 strategies you can use to calculate biological age:

Calculate The Body Mass Index (BMI)

BMI, or the Body Mass Index, is an excellent way to measure the overall functionality of your body. You can calculate it by dividing your weight in kilograms by your height in meters.

A high BMI indicates that you have too much body fat, which makes you susceptible to obesity-related issues. When it comes to lower BMI, it makes you prone to muscle atrophy, osteoporosis, weak immune system, hormonal imbalance, and reproductive health issues. In addition, it can lead to impairment of cognitive functions and cardiovascular complications like heart failure.

Normal BMI ranges are usually categorized as:

  • Underweight: BMI less than 18.5
  • Normal weight: BMI between 18.5 and 24.9
  • Overweight: BMI between 25 and 29.9
  • Obesity: BMI of 30 or higher

Measure Waist-To-Hip Ratio

As you get older, the body shapes usually change. The waist-to-hip ratio is often used to determine body fat distribution. Comparisons of waist and hips diameters can help detect hypertension, cancer, stroke, and diabetes early.

If your waist-to-hip ratio is greater than 1.0 for males and 0.85 for women, you have more fatty tissue around your midsection than is optimal.

Test Flexibility

Are you still able to touch your toes? Flexibility decreases with age and can be restricted in older people by increased calcium deposits, altered tissue composition, increased dehydration, and loss of muscle fiber replaced by collagenous fibers. To some extent, you can evaluate your general health by looking at your flexibility.

To check your body’s flexibility, place your hands at shoulder level and sit with your back straight. Mark the spot on the ground below your fingertips next to your legs. Then, slowly extend your arm forward while maintaining a straight leg. Measure the distance in inches between the two parallel marks you make with your fingertips.

Know The Pulse Rate

A strong and well-conditioned heart plays a major role in general well-being, as it’s one of the most vital organs. The typical heartbeat ranges from 60 to 100 beats per minute.

While at rest, your heart rate should ideally not be higher than 100 beats per minute or lower than 60 beats per minute. However, there are other cases in which some very good athletes have a pulse rate of less than 50 beats per minute.

Do Body Fat Analysis

Body fat analysis uses bioelectrical impedance to determine your body composition. It’s more accurate than BMI or the hip-to-waist ratio.

You can take this test with a sports trainer; you only need to lie down and place a pair of electrodes on the top of your foot. Then, your body will experience an electrical current.

The current is so little that you won’t even notice. After that, the test will accurately determine how much fat, relative to lean structures like bones and muscle, is present in your body and how you rank up against others.

You mustn’t have worked out, used a steam room, or had alcohol in the hours before to get a decent reading. Furthermore, body fat should be more in women than in males. Normal body fat in male and female are as follows:

  • Males: 6% to 24%
  • Females: 16% to 30%

Calculate hours of Sleep

Everyone’s body needs sleep. It’s essential for the body and brain to relax and heal. In contrast, sleep deprivation increases the risk of obesity, renal disease, stroke, and elevated blood pressure. Additionally, inadequate sleep affects cognitive performance.

How many hours a night do you get to sleep? An adult typically needs seven to eight hours each night. Getting far less than that daily can cause physical aging, mental exhaustion, and a haggard appearance.

Question Nutritional Status

A healthy diet is essential for maintaining powerful muscles and bones. Nutritious diet can lower your chance of developing conditions, including diabetes, high blood pressure, heart disease, cancer, and stroke. It can also help keep your body energized and your thinking keen.

Lean protein sources like fish, poultry, nuts, complex carbs, whole grains, and plenty of fruits and vegetables (preferably nine servings per day) should all be included in a well-balanced diet.

Here’s a summary of a well-balanced diet:


  • 2-4 servings per day
  • Examples: Apples, oranges, bananas, berries


  • 3-5 servings per day
  • Examples: Spinach, broccoli, carrots, bell peppers


  • 2-3 servings per day
  • Examples: Chicken, fish, beans, tofu


  • 6-8 servings per day
  • Examples: Whole wheat bread, brown rice, quinoa


Biological age, which measures how your body functions and ages, is crucial for overall health. It’s calculated by assessing Body Mass Index (BMI) and waist-to-hip ratio and evaluating your flexibility. Maintaining a balanced diet and a healthy lifestyle without cigarettes or alcohol can help improve your biological age and promote better overall health.


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