What's your lifestyle costing you?

A research-based calculator showing how everyday habits shape your life expectancy — not to alarm you, but to help you make informed choices.

⚠️ Informational tool only — not medical advice. Results are population-level statistical estimates based on peer-reviewed research and should not replace consultation with a healthcare professional.

About you

30

Alcohol

7

1 drink = 1 pint of beer / 175ml wine / single spirit

Smoking

Exercise & activity

120

WHO recommends 150–300 mins of moderate activity per week

8

Total sedentary hours: desk work, commuting, TV, etc.

Sleep & stress

7.0

Optimal for most adults: 7–8 hours

Low

Ongoing stress from work, finances, relationships, etc.

Body & diet

24.0

Healthy range: 18.5–24.9. Calculate yours →

Projected life expectancy

—

years

Years lost / gained

—

vs. baseline

Years remaining

—

from your age

Days remaining

—

approx.

Factor breakdown

Remember: These are statistical population averages from large epidemiological studies. Individual outcomes depend on genetics, healthcare access, environment, and many other factors not captured here. This tool is meant to prompt reflection — not to predict your death date. Please speak to a GP or health professional for personalised advice.

Research behind this calculator

Alcohol use and burden for 195 countries — The Lancet (2018)

Large meta-analysis concluding there is no safe level of alcohol, quantifying mortality risk at different consumption levels.

Association between smoking and life expectancy — BMJ (2020)

Estimated life-years lost per cigarette and by smoking intensity; basis for light/moderate/heavy categories.

Effect of physical inactivity on major chronic diseases — The Lancet (2012)

Estimated physical inactivity causes 5.3 million deaths per year globally; basis for exercise impact.

Sedentary behaviour and mortality — BMJ (2011)

Showed prolonged sitting is independently associated with mortality, even among those who exercise regularly.

Sleep duration and all-cause mortality — Sleep (2010)

Meta-analysis of 16 studies showing a U-shaped relationship: both short and long sleep increase mortality risk.

Adiposity and mortality — BMJ (2017)

Examined BMI and body fat vs. mortality across a large UK cohort.

Mediterranean diet and cardiovascular risk — NEJM (2013)

Primary prevention trial showing Mediterranean diet reduced major cardiovascular events by ~30%.

National life tables — ONS / NHS England

Base life expectancy figures used: male 79 years, female 83 years (England & Wales).