Understand Your Smoking Footprint
Track how many cigarettes you smoke, convert to pack-years, and quantify spending and time invested. Use this insight to build a quit or reduction strategy.
Pack-years
7.5
Pack-years = (Cigarettes per day ÷ 20) × Years smoking
Total cigarettes smoked
54,750
Daily cost
$9.00
Monthly cost
$273.60
Yearly cost
$3285.00
Lifetime spend
$32850.00
Time spent smoking
75 minutes per day (~456 hours per year) dedicated solely to smoking. Reclaim this time with a quit plan.
How to Use This Calculator
Enter your average smoking pattern
Include cigarettes, roll-ups, cigars, or heated tobacco by converting to equivalent cigarette counts.
Adjust for local pack prices
Use local currency and typical retail prices. Update if taxes or brand choices change.
Review pack-year history
Pack-years help doctors assess lung cancer and COPD risk. Share results during medical visits.
Formula
Packs per day = Cigarettes per day ÷ Cigarettes per pack
Daily cost = Packs per day × Price per pack
Monthly cost = Daily cost × 30.4
Yearly cost = Daily cost × 365
Pack-years = (Cigarettes per day ÷ 20) × Years smoking
Total cigarettes = Cigarettes per day × 365 × Years smoking
Time spent ≈ Cigarettes per day × 5 minutes
Full Description
Smoking is a major risk factor for cardiovascular disease, COPD, stroke, and multiple cancers. This calculator quantifies financial costs, pack-year exposure, and time lost to cigarettes—data that can motivate creating a quit plan. Combine these insights with evidence-based cessation support: nicotine replacement therapy, varenicline, bupropion, behavioural counselling, and digital programmes. Consult healthcare professionals to tailor a plan, manage withdrawal, and monitor improvements.
Frequently Asked Questions
What are pack-years used for?
Pack-years estimate cumulative exposure. ≥20 pack-years typically trigger lung cancer screening and COPD work-up.
Does vaping count?
Adjust the calculator by converting vape nicotine mg to equivalent cigarettes, but note that health risks differ; discuss with your clinician.
How can I reduce my daily cigarettes safely?
Set gradual goals, use nicotine replacement, track triggers, and seek behavioural support. Avoid “all-or-nothing” thinking.
Where can I get help to quit?
Contact national quit lines, primary care physicians, pharmacists, or local stop-smoking services for personalised counselling and medication.
Health Benefits Timeline After Quitting
- 20 minutes: Heart rate and blood pressure drop.
- 12 hours: Carbon monoxide level in blood returns to normal.
- 2 weeks – 3 months: Circulation and lung function improve.
- 1 year: Coronary heart disease risk drops to half that of a smoker.
- 5 years: Stroke risk can fall to that of a non-smoker.
- 10 years: Lung cancer death rate about half that of a smoker; other cancer risks decrease.