Longevity Score & VO₂ max

Eat and move for the long game.

Your Longevity Score looks past today's calories at the habits that add up over years. Kality also estimates your VO₂ max from Apple Health heart rate, right on your iPhone, and folds it into a Fitness score.

Download on theApp Store

Longevity and Fitness are part of Kality Premium.

Longevity pillars with scores and a sentence explaining each one

Longevity Score

Ten pillars, each with a reason.

The score is out of 100. Most of it, 85%, comes from how you eat across eight pillars. The last 15% is activity from Apple Health: your steps, or your Fitness score when there’s heart-rate data. Sleep then counts for 10% of the total, from any tracker in Apple Health or a night Kality recorded. Every pillar says why it scored what it did, in a sentence.

Protein
Fiber
Plant variety
Microbiome foods
Fat quality
Sodium balance
Vitamins & minerals
Antioxidants
Activity
Sleep

For example: “16 of 56 different plants logged: variety builds a resilient microbiome.” The score also names your biggest lever, the one change that would lift it most.

Fitness score of 91 and an estimated VO2 max of 51.8 ml/kg·min compared with about 38 typical for age 30

VO₂ max

Your VO₂ max, without a lab.

VO₂ max is the most oxygen your body can use during hard exercise, and one of the strongest markers of fitness and longevity. Kality estimates yours from your heart rate, shows where it sits for your age and sex, and tracks which way it's heading.

In ml/kg·min, with a band from below average to well above
What's typical for your age, for comparison
A Fitness score out of 100, with a 90-day trend
Fitness score: 60% VO₂ max, 20% steps, 20% workouts, plus a 15% Recovery score from sleep, HRV and resting heart rate

How it's estimated

A published method, running on your phone.

Kality uses the Uth–Sørensen–Overgaard heart-rate ratio. The fitter your heart, the lower your resting heart rate compared with your maximum.

VO₂ max ≈ 15.3 × HR_max ÷ HR_rest

HR_rest is your lowest daily resting heart rate in Apple Health over the last 14 days. Kality waits for at least 3 days of readings.

HR_max is the peak heart rate from your workouts, or 208 − 0.7 × age (the Tanaka formula), whichever is higher.

It's an estimate, not a lab test. It's most useful for following your own trend.

From Apple Health

Workouts, vitals and sleep, next to what you eat.

Workouts & steps

Sessions, minutes and active days over the last 14 days, plus your daily step average against the longevity benchmark of about 8,000.

Vitals

Resting and average heart rate, blood oxygen and respiratory rate, all feeding your Fitness score.

Sleep

Time asleep, awake and in bed, a sleep score, and how often you hit 7 to 9 hours over the last 90 days. Record your snoring for free on the Sleep tab.

Apple Health data is read on your iPhone. It only leaves your phone if you connect a coach and choose to share it.

Questions about longevity & VO₂ max

What is VO₂ max?

VO₂ max is the most oxygen your body can use during hard exercise, measured in millilitres per kilogram of body weight per minute. It is one of the strongest markers of cardiovascular fitness, and higher values are linked to longer life.

How does Kality estimate VO₂ max?

It uses the Uth–Sørensen–Overgaard heart-rate ratio: VO₂ max ≈ 15.3 × maximum heart rate ÷ resting heart rate. Resting heart rate is the lowest daily value from Apple Health over the last 14 days. Maximum heart rate is the higher of your peak workout heart rate and the Tanaka formula, 208 − 0.7 × age. The calculation runs on your iPhone.

Do I need an Apple Watch?

You need resting heart rate in Apple Health, which usually comes from an Apple Watch or another heart-rate device that writes to Apple Health. Kality needs at least 3 days of readings in the last 14 before it shows an estimate.

How accurate is the VO₂ max estimate?

It is an estimate from a published method, not a lab test. It is most useful for following your own trend over weeks, and for comparing yourself with what is typical for your age and sex.

What is the Longevity Score?

A score out of 100 for how your habits support a long, healthy life. 85% comes from eight nutrition pillars: protein, fiber, plant variety, microbiome foods, fat quality, sodium balance, vitamins and minerals, and antioxidants. The other 15% comes from activity in Apple Health: steps, or your Fitness score when heart-rate data is available. Once there are at least 3 nights of sleep in the last 14, sleep becomes a tenth pillar worth 10% of the score: nightly sleep quality, how steady your bedtimes are and, when Kality recorded the night, your Snore Score.

Is my health data uploaded?

Kality reads steps, workouts, sleep and vitals from Apple Health on your iPhone to build these scores. It only leaves your phone if you connect a coach and choose to share it.

Is Longevity part of the free plan?

Longevity and Fitness are part of Kality Premium.

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