Resting Heart Rate Fitness Level Calculator
See how your resting heart rate compares for your age and sex, and what it suggests about cardiovascular fitness.
How it works
Rating = category of resting bpm (sex-adjusted) · Athlete <50 · Excellent 50–57 · Good 58–64 · Average 65–79
Resting heart rate reflects how many beats the heart needs to circulate blood at rest — a fitter heart pumps more per beat, so it beats less often. Endurance-trained adults often sit in the 40s–50s, while a persistently high resting rate can flag under-recovery, stress or deconditioning. Measure it consistently, right after waking, since caffeine, sleep and hydration all shift it.
Worked example
A 35-year-old woman with a resting heart rate of 62 bpm is adjusted down 3 bpm to 59 for the rating, landing in the "Good" band (58–64) — better than the typical 65–75 for her group.
Frequently asked questions
When should I measure resting heart rate?
Take it first thing in the morning, before getting up and before caffeine, ideally averaged over several days. Readings taken later in the day are inflated by movement, food and stress.
Is a low resting heart rate always good?
For most people a lower rate signals better cardiovascular fitness. But a very low rate combined with dizziness, fatigue or fainting can indicate a medical issue and should be checked by a doctor.
Why adjust for sex?
Women tend to average a few beats per minute higher than men of the same fitness, partly due to a smaller average heart size. The small adjustment keeps the rating fair across sexes.
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Educational estimate only, not medical advice. Individual physiology varies — consult a qualified professional before changing your training or health routine.