Free longevity tools & calculators
Quick, private tools to see how well you're ageing, then turn the numbers into a plan. No sign-up, nothing stored.
Functional age check
How old is your body really? Four quick field tests turn into a rough functional age.
Open the tool →Protein target calculator
How much protein you need to build and keep muscle after 40, in Malaysian foods.
Open the tool →Heart-rate zone calculator
Find your Zone 2, the easy-but-purposeful pace that builds cardiovascular longevity.
Open the tool →VO₂ max estimator
Estimate one of the strongest predictors of lifespan from your resting heart rate.
Open the tool →Waist-to-height calculator
A simple, honest measure of harmful belly fat, often better than weight or BMI.
Open the tool →Fall-risk check
Six quick questions give a rough sense of your fall risk, or a parent's.
Open the tool →Longevity habits scorecard
Eight habits that support healthy ageing. See where you stand and what to add.
Open the tool →Sarcopenia screen (SARC-F)
Five questions and an optional grip-strength check to see if low muscle strength may be a concern.
Open the tool →Daily steps target
Enter your average steps and get a realistic next target, based on the evidence for your age.
Open the tool →Asian BMI and waist check
BMI and waist size read against the Malaysian (Asian) cut-offs, which are lower than the Western ones.
Open the tool →Strength estimator (1RM)
Estimate your one-rep max from a lighter set and track your relative strength over time.
Open the tool →FRAIL scale (frailty screen)
Five yes or no questions that screen for pre-frailty and frailty.
Open the tool →30-second chair stand norms
Enter your age, sex and stands to see if you are below average (CDC STEADI, ages 60 to 94).
Open the tool →Gait speed calculator
Time a 4 m walk at your usual pace and see your speed in m/s against the 1.0 and 0.8 cut-offs.
Open the tool →From a number to a plan
These tools tell you roughly where you stand. The next step is doing something about it, and that is where coaching helps. Start with the complete longevity exercise guide, see how the four pillars fit a week in our longevity workout plans, or read what to actually measure in metrics and testing.
Get measured properly, then coached.
A physiotherapist-led baseline at home across KL & Selangor turns these estimates into real numbers.
Start with a free, no-obligation chat on WhatsApp
Home visits across Kuala Lumpur & Selangor (Klang Valley) and Ipoh · in-centre by appointment, Putra Heights