How long will I live? Find out by calculating your life expectancy

April 2, 2026

For centuries, humans have been preoccupied with the question of how long—and how healthily—we can live. Not only out of curiosity, but also because we all want to grow old in good health and full of vitality. We are becoming increasingly aware of our health and the influence we ourselves have over it. It is therefore not surprising that Longevity, exercise, and biohacking are becoming increasingly popular.

But what does life expectancy actually mean? And more importantly: what can you do yourself to extend your lifespan and your healthy years?

The science behind life expectancy

Life expectancy is influenced by both genetic factors and lifestyle. According to research from MedlinePlus Genetics Only 20 to 25 percent of our lifespan is determined by our genes. The remaining 75 to 80 percent is determined by our own lifestyle.¹

Scientists have identified several genes that may influence a longer life, such as APOE, FOXO3, and CETP. These genes are involved in cell protection, fat metabolism, and heart health, but their effect is limited. People with favorable variants of these genes sometimes seem to live slightly longer and healthier.¹

Still, a review by Giuseppe Passarino and his colleagues, published in Immunity & Ageing, suggests that these genetic factors tell only a small part of the story. The so-called “longevity genes” can provide a genetic advantage, but their effect is limited. Much more important is how you live: healthy eating, regular exercise, sufficient sleep, and stress management have far more influence on how vitally you age. ²

What large studies show

The Framingham Heart Study has been following thousands of people since 1948 and shows that not smoking, healthy blood pressure, and good lung function are associated with a longer lifespan. The same study shows that measures such as blood pressure, blood sugar, and BMI between the ages of 40 and 60 strongly predict how old someone will become. ³

An analysis of more than 350,000 participants by Bian et al. and the University of Edinburgh showed similar results. People in their forties with a healthy lifestyle lived an average of five years longer than peers with unhealthy habits, regardless of their genetic predisposition.⁴

These studies suggest that a conscious way of living can make a difference. Those who pay close attention to nutrition, exercise, and relaxation increase their chances of living longer and healthier.

Men vs. women

Women worldwide live longer on average than men. According to data from the National Center for Health Statistics, this difference in the United States was 5.8 years in 2021. The difference is partly biological, but mainly behavioral ⁵. Research by Schmerling shows that men on average display more risk-taking behavior ⁶. This is reflected, among other things, in:

Dangerous occupations: men more often choose physically high-risk jobs, such as in construction or industry.
Traffic behavior: men more often display reckless driving behavior and are therefore more often involved in accidents.
Lifestyle: they use more alcohol and tobacco and are more likely to avoid medical check-ups or preventive care.

Besides behavior, biological and social factors also play a role. This is reflected, among other things, in:

Biology: the second X chromosome and the hormone estrogen may provide women with extra protection against cellular aging and cardiovascular disease.
Social relationships: a strong social network helps reduce stress and supports mental health. Research shows that people with few or weak social connections are more likely to have a shorter life expectancy.
Help-seeking behavior: compared with women, men seek help less quickly for mental or physical complaints. This can negatively affect their long-term well-being.

The role of supplements

A healthy lifestyle is the foundation for a long life, but supplements can provide the body with extra support. As we age, the natural NAD⁺ level, a molecule essential for energy production and cell repair.

Supplements such as NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) help increase NAD⁺, allowing cells to use energy more efficiently. Resveratrol supports the activity of cell-protective proteins that contribute to cell repair and renewal, while TMG can enhance the effects of NMN.

Calculate your own life expectancy

Curious how your lifestyle relates to your long-term health? Online tools can provide a general impression. They look at diet, exercise, sleep, stress, and habits such as smoking or alcohol use. Treat it mainly as guidance, not an exact prediction. Still, they can show surprisingly clearly where you can make gains.

Example scenario: Mark (45 years old)

Mark has a sedentary job, exercises occasionally, sleeps an average of six hours, and regularly eats processed food. He doesn’t smoke, but he does experience a lot of stress from work. In his family, both lower and higher ages occur, so his baseline risks are mixed.

Such a profile shows how different factors add up. Healthy habits reinforce each other, while lack of sleep, stress, or unhealthy food has an inhibitory effect. It’s not about exact numbers, but about patterns that help you understand how your body responds to your lifestyle.

What if Mark makes healthier choices?

Suppose Mark adjusts his lifestyle step by step. If he starts moving more every day and at the same time his diet improves—for example by eating less processed food and choosing fresh, nutritious meals more often—he supports his metabolism, energy level, and overall vitality. Research shows that habits like these are often associated with better long-term health.

You can’t translate this into an exact number of additional years of life, but this example does show that small changes may contribute to a higher life expectancy.

What can you influence yourself?

FNutrition, exercise, and mental well-being are the most important pillars you can influence yourself. Those who consciously focus on their health sometimes choose extra support with supplements. For example, think of NMN, which helps with energy production in your cells.

To help you on your way to a healthy balance, we have put together a checklist. It is intended as a tool to provide direction toward a healthier lifestyle. It is not medical advice and no rights can be derived from it. Always discuss personal health questions with a doctor or specialist.

Nutrition and lifestyle

Do you eat vegetables and fruit every day, and mostly unprocessed food?
Do you avoid smoking and limit alcohol to no more than one drink per day?
Do you maintain a healthy weight with a BMI under 25?

Exercise and recovery

Do you exercise at least 30 minutes a day, five days a week?
Do you sleep an average of seven to nine hours per night?

Mental and social well-being

Do you feel mentally relaxed and can you cope well with stress?
Do you have regular contact with others and do you feel connected?

Extra support

Do you take supplements that support the production of NAD⁺ or support cellular renewal, such as Longevity supplements?

If you can answer “yes” to five or more questions, you’re well on your way to a longer and healthier phase of life. Fewer than that? Then you can already make a difference today with small adjustments.

From knowing to doing: consciously extend your lifespan

Your life expectancy isn’t set in stone. Every choice you make today can contribute to a longer and healthier life. Implementing small changes in your daily routine makes the difference. Start with a varied diet, more exercise, better sleep, and managing stress more consciously.

Modern science shows that you not only have influence over how you live, but also over what happens in your cells. Research shows that supporting cellular processes can contribute to more energy, better recovery, and a slower aging process.

In addition to a healthy lifestyle, more and more people are choosing NMN supplements as additional support. NMN plays a role in the body’s natural production of NAD⁺, a molecule involved in energy processes in cells.

Lifespan vs. healthy years of life

Living long is valuable, but it doesn’t say everything. Ultimately, what matters is how healthy you are during those years. That difference is at the heart of what we Lo n gevity call it: the pursuit of not only a longer, but also a healthier life.

Lifespan refers to the number of years you live.
Healthspan refers to the period in which you live in good health, free from chronic diseases or limitations.

A long lifespan is great, but a longer healthspan determines how vital, independent, and energetic you remain as you get older. That is why more and more researchers are focusing not only on extending lifespan, but especially on extending the healthy years.

Research is increasingly focusing on NMN and the role it can play in maintaining vitality at the cellular level. At Enduravita you will find NMN supplements high quality, intended for those who consciously want to invest in a healthy and energetic future.

Sources:

¹ National Library of Medicine. (n.d.). Is longevity determined by genetics? MedlinePlus Genetics. U.S. National Library of Medicine. https://medlineplus.gov/genetics/understanding/traits/longevity/

² Passarino, G., De Rango, F., & Montesanto, A. (2016). Human longevity: Genetics or lifestyle? It takes two to tango. Immunity & Ageing, 13(12). https://pubmed.ncbi.nlm.nih.gov/27053941/

³ Kannel, W. B., McGee, D. L., & Gordon, T. (1976). A general cardiovascular risk profile: The Framingham Study. The American Journal of Cardiology, 38(1), 46–51. https://pubmed.ncbi.nlm.nih.gov/132862/

⁴ Bian, Z., et al. (2024). Genetic predisposition, modifiable lifestyles, and their joint associations with lifespan: A longitudinal cohort study. BMJ Evidence-Based Medicine. https://pubmed.ncbi.nlm.nih.gov/38684374/

⁵ Xu, J., Murphy, S. L., Kochanek, K. D., & Arias, E. (2022). Mortality in the United States, 2021. National Vital Statistics Reports, 72(1). U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/data/databriefs/db456.pdf

⁶ Shmerling, R. H. (2020, June 22). Why men often die earlier than women. Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/blog/why-men-often-die-earlier-than-women-201602199137