Male
Female
*Females typically have slightly higher RHR due to heart size.
Sedentary (Little to no exercise)
Average / Moderate Activity
Active (Regular exercise 3-4x/week)
Athlete / Elite Conditioning
Your Target Resting Heart Rate Range:
— bpm
What Should My Resting Heart Rate Be?
Your Resting Heart Rate (RHR) is one of the most accessible metrics for gauging your overall cardiovascular health. It represents the number of times your heart beats per minute (bpm) while you are completely at rest. Understanding what your heart rate should be can help you identify fitness improvements or potential health concerns.
Quick Summary: For most adults, a normal resting heart rate ranges between 60 and 100 bpm. However, lower is generally better, indicating more efficient heart function and better cardiovascular fitness.
Factors That Influence Your RHR
While the standard range is 60-100 bpm, "normal" varies significantly based on several factors:
Age: As you age, your pulse rate generally stays the same, though your maximum heart rate decreases.
Fitness Level: This is the biggest variable. Athletes often have RHRs between 40-60 bpm because their heart muscles are stronger and pump more blood with each beat (higher stroke volume).
Gender: On average, women tend to have a resting heart rate that is 2-7 bpm higher than men of the same age and fitness level.
Body Size: Obesity can put strain on the heart, resulting in a higher resting rate.
Medication: Beta-blockers can lower your rate, while thyroid medications or decongestants might raise it.
Average Resting Heart Rate by Age and Fitness
The following categories help define where you stand compared to population norms:
1. The Athletic Zone (40 – 60 bpm)
Well-conditioned athletes, such as runners and cyclists, often see numbers in this range. A low heart rate here is not usually a cause for concern—it's a badge of efficiency. This is technically "sinus bradycardia," but in the context of high fitness, it is healthy.
2. The Healthy/Active Zone (60 – 70 bpm)
Individuals who exercise regularly and maintain a healthy weight often fall into the lower end of the standard "normal" range. This suggests good cardiovascular health and lower risk of heart disease.
3. The Average Zone (70 – 85 bpm)
Most of the general population falls here. While clinically "normal," shifting this number lower through exercise is often recommended for long-term health.
4. The Elevated Zone (85 – 100 bpm)
While still considered within the normal clinical range, consistently being at the high end can indicate stress, lack of physical activity, or underlying health issues.
When to See a Doctor
If your resting heart rate is consistently above 100 bpm (Tachycardia) or below 60 bpm (Bradycardia) without being an athlete, you should consult a healthcare professional. Other warning signs include dizziness, shortness of breath, or fainting.
How to Measure Your Resting Heart Rate Correctly
To get an accurate number to use in the calculator above:
Timing: Measure it first thing in the morning, before you get out of bed or drink caffeine.
Position: Lie down or sit quietly for at least 5 to 10 minutes.
Pulse Check: Place two fingers on your wrist (radial artery) or neck (carotid artery).
Count: Count the beats for 30 seconds and multiply by 2 to get your bpm.
function calculateRHR() {
// Get inputs
var ageInput = document.getElementById('rhr_age').value;
var gender = document.getElementById('rhr_gender').value;
var fitness = document.getElementById('rhr_fitness').value;
var currentRHR = document.getElementById('current_rhr').value;
// Basic Validation
if (!ageInput || isNaN(ageInput)) {
alert("Please enter a valid age.");
return;
}
var age = parseFloat(ageInput);
// Define Base Range based on Fitness Level
// These are heuristic ranges based on AHA and NIH general data norms
var minRate = 0;
var maxRate = 0;
if (fitness === 'athlete') {
minRate = 40;
maxRate = 60;
} else if (fitness === 'active') {
minRate = 55;
maxRate = 70;
} else if (fitness === 'average') {
minRate = 70;
maxRate = 80;
} else { // Sedentary
minRate = 75;
maxRate = 90;
}
// Adjust for Gender (Females generally 3-5 bpm higher on average)
if (gender === 'female') {
minRate += 3;
maxRate += 4;
}
// Adjust slightly for Age (RHR doesn't change drastically, but efficiency drops slightly)
// We widen the range slightly for older adults to account for variance
if (age > 55) {
minRate -= 1; // Tolerance for medication or efficiency
maxRate += 2;
}
// Display Target Range
var resultArea = document.getElementById('result-area');
var targetDisplay = document.getElementById('target-range');
var evalText = document.getElementById('evaluation-text');
resultArea.style.display = "block";
targetDisplay.innerHTML = minRate + " – " + maxRate + " bpm";
// Evaluation Logic if Current RHR is provided
var message = "Based on your " + fitness + " activity level and " + gender + " profile, this is your expected resting range.";
if (currentRHR && !isNaN(currentRHR)) {
var userRHR = parseFloat(currentRHR);
var diff = "";
var color = "";
if (userRHR < minRate) {
// Check if athlete
if (fitness === 'athlete' || fitness === 'active') {
message += "Excellent! Your current rate of " + userRHR + " bpm indicates superior cardiovascular efficiency.";
} else {
message += "Low: Your rate is below the expected range for your profile. If you feel dizzy or faint, consult a doctor. If you feel fine, you may be fitter than you think!";
}
} else if (userRHR >= minRate && userRHR <= maxRate) {
message += "On Target: Your current rate of " + userRHR + " bpm is exactly where it should be for your profile.";
} else if (userRHR > maxRate) {
// Check standard clinical safety
if (userRHR > 100) {
message += "Warning: Your rate of " + userRHR + " bpm is clinically considered Tachycardia (over 100). Please verify your measurement or consult a professional.";
} else {
message += "Elevated: Your rate of " + userRHR + " bpm is higher than expected for this activity level. Improving sleep, hydration, and cardio exercise can help lower this.";
}
}
}
evalText.innerHTML = message;
}