Resting Heart Rate & Fitness Level Calculator
Use this calculator to assess your cardiovascular fitness based on your resting heart rate (RHR). A lower RHR often indicates better heart efficiency and aerobic fitness. By entering your resting heart rate and age, you’ll get an estimate of your fitness category — from poor to athlete level.
Fitness Level from Resting Heart Rate
Resting Heart Rate – Fitness Classification Table (BPM)
| Fitness Level | Men (18–45 yrs) | Women (18–45 yrs) |
|---|---|---|
| Athlete | 49–55 bpm | 54–60 bpm |
| Excellent | 56–61 bpm | 61–66 bpm |
| Good | 62–65 bpm | 67–70 bpm |
| Above Average | 66–69 bpm | 71–74 bpm |
| Average | 70–73 bpm | 75–78 bpm |
| Below Average | 74–81 bpm | 79–84 bpm |
| Poor | 82+ bpm | 85+ bpm |
For older adults, slightly higher values are still considered normal.
Resting Heart Rate – Calculation Example
Example:
- Gender: Female
- Age: 34
- Resting Heart Rate: 63 bpm
According to the table, this value falls into the “Excellent” fitness level for women aged 18–45.
Resting heart rate (RHR) is the number of heartbeats per minute while at complete rest, usually measured after waking up. It reflects the efficiency of your cardiovascular system.
- Lower RHR (50–60 bpm) typically indicates better fitness
- Higher RHR (>80 bpm) can signal stress, overtraining, or health issues
RHR varies with age, fitness level, temperature, and even time of day. Monitoring your RHR over time is a valuable way to track improvements in aerobic conditioning and detect early signs of fatigue or illness.