Heart Rate & Fitness Calculator
Find out if your resting heart rate is healthy for your age and gender.
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Measure while sitting calmly for best results.
Maximum Heart Rate (Est.)
— bpm
220 – Age Formula
Resting Rate Status
—
Your Target Heart Rate Zones
| Intensity | Percentage | Target Range (BPM) |
|---|---|---|
| Moderate (Fat Burn) | 50% – 70% | — |
| Vigorous (Cardio) | 70% – 85% | — |
| Maximum (VO2 Max) | 90% – 100% | — |
What is a Good Heart Rate for My Age?
Understanding your heart rate is a vital component of monitoring your overall health and fitness. A "good" heart rate depends largely on your age, gender, and physical activity level. Generally, a lower resting heart rate (RHR) implies more efficient heart function and better cardiovascular fitness.
Resting Heart Rate (RHR) Guide
Your resting heart rate is the number of times your heart beats per minute while you are at complete rest. According to the American Heart Association (AHA), a normal RHR for adults ranges from 60 to 100 beats per minute (bpm). However, for athletes or highly active individuals, it can be as low as 40 bpm.
- Athletic/Excellent: 49 – 61 bpm
- Good: 62 – 69 bpm
- Average: 70 – 76 bpm
- Below Average: 77 – 82 bpm
Target Heart Rate Zones
To maximize the benefits of exercise, you should aim to keep your heart rate within specific zones based on your maximum heart rate (MHR). This calculator estimates your MHR by subtracting your age from 220.
- Moderate Intensity (50-70%): Ideal for warm-ups, cool-downs, and burning fat. You should be able to carry on a conversation comfortably.
- Vigorous Intensity (70-85%): Improves aerobic capacity and cardiovascular endurance. Breathing becomes deep and rapid; conversation is difficult.
Factors Affecting Heart Rate
Several factors can influence your numbers, resulting in a higher or lower heart rate than expected:
- Temperature: High heat and humidity can increase heart rate.
- Body Position: Lying down usually results in a lower rate than standing.
- Emotions: Stress, anxiety, and excitement can raise your pulse.
- Medication: Beta-blockers can slow the pulse, while thyroid medications may speed it up.
Medical Disclaimer: This calculator is for informational purposes only and does not constitute medical advice. If you experience chest pain, shortness of breath, or have concerns about your heart rhythm, please consult a healthcare professional immediately.