Research on healthy ageing keeps coming back to the same few habits: enough protein and fiber, lots of different plants, better fats, less salt, and moving every day. The Longevity Score measures how you’re doing on each, using the meals you’ve already logged.
The eight nutrition pillars
| Pillar | Weight | What it measures |
|---|---|---|
| Protein | 18% | Protein against your body-weight target |
| Fiber | 18% | Fiber against your daily goal |
| Fat quality | 14% | Share of your fat that’s unsaturated or omega-3 |
| Microbiome | 12% | Fermented and gut-friendly foods |
| Plant variety | 11% | Different plants per week, aiming for 30 |
| Vitamins & minerals | 10% | Coverage of your micronutrient targets |
| Sodium balance | 9% | Sodium-to-potassium ratio: 1.0 or lower scores 100, 2.5 or higher scores 0 |
| Antioxidants | 8% | Lycopene and lutein from colorful fruit and vegetables |
Why only lycopene and lutein for antioxidants? Because they’re the ones food databases record reliably. Kality would rather measure two things well than guess at ten.
Activity counts for 15%
If you connect Apple Health, the score becomes 85% nutrition and 15% activity. Activity compares your average daily steps with a benchmark of about 8,000. If step data isn’t available, Kality uses your Fitness score instead.
If you choose to track cigarettes or alcohol, each adds its own pillar, lungs or liver, worth 10%. If you don’t track them, they don’t count.
90 days, not one day
The score is a rolling 90-day composite, and it needs at least two logged days to start. One takeaway won’t crash it, and one perfect salad won’t save it. That’s deliberate: longevity is built by what you do most of the time.
- 80+Great
- 60–79Good
- 40–59Fair
- <40Poor
Your biggest lever
Below the score, Kality finds your weakest pillar and gives you one specific tip for it. That’s usually where a small change moves the number most. The tip disappears once you pass 90, because at that point there’s nothing big left to fix.
The Fitness score and VO₂ max
On the Fitness tab, Kality builds a separate Fitness score: 60% estimated VO₂ max, 20% steps and 20% workouts, measured against 150 minutes of exercise a week over the last 14 days.
VO₂ max, the most oxygen your body can use during hard exercise, is one of the strongest single markers of fitness as you age. Kality estimates it on your phone from your resting heart rate and your maximum heart rate. It uses the lowest daily resting heart rate from the last 14 days, and needs at least three days of readings. If you tell Kality you take medication that affects heart rate, the estimate is switched off, because it would be misleading.
Raising your score
- Protein and fiber are 36% of the nutrition score between them. Beans, lentils, Greek yogurt and whole grains help both.
- Count your plants. Herbs, spices, nuts and seeds all count towards the 30 a week.
- Rebalance sodium with potassium. Less processed food, more vegetables, beans, potatoes and fruit.
- Walk. Going from 4,000 to 8,000 steps a day moves your activity share on its own.
Premium members see the full Longevity screen, and it’s one of the tabs a coach can follow. Read more for coaches and clinicians.
Kality gives general nutrition information, not medical advice. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to a qualified health professional before changing how you eat.
