Fitness Age Calculator

Fitness Age Calculator

Fitness Age Calculator

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Calculating your Resting Heart Rate:

  1. Find a comfortable place to rest. Sit or lie down and relax for 5-10 minutes before taking your resting heart rate.
  2. Locate your pulse. You can find your pulse by placing two fingers (index and middle finger) on the inside of your wrist just below the base of your thumb. Alternatively, you can place your fingers on the side of your neck just below your jawline.
  3. Count your pulse. Count the number of beats you feel in 60 seconds. If you prefer, you can count for 15 seconds and then multiply by 4 to get your heart rate per minute.


Fitness Age Calculator: An Estimation of Your Physical Fitness

Maintaining physical fitness is important for overall health and well-being. Physical fitness has been linked to lower risk of chronic diseases, improved mental health, and increased longevity. The Fitness Age Calculator is a tool that estimates your fitness age, a measure of your physical fitness relative to others in your age and gender group. This article provides an overview of the Fitness Age Calculator.

Our Fitness Age Calculator is a fun way of monitoring your progress as you strive to become healthier. It uses a formula that incorporates age, gender and resting heart rate to estimate your “fitness age”. 

To use the Fitness Age Calculator, simply input your age, gender and resting heart rate into the online calculator. The calculator will provide an estimate of your fitness age compared to others in your age and gender group.

These are the formulas used in the calculation of your fitness age.

MaxHR= 208 – (0.7 x age)

This equation, known as the “Karvonen formula” or “Karvonen method” and was first introduced by Finnish cardiologist Dr. Martti Karvonen in 1957. It is often used in exercise physiology to estimate the target heart rate range for cardiovascular exercise, as well as to determine the intensity of training needed to achieve a specific fitness goal. Your actual maximum heart rate can vary based on genetics, fitness level, and other factors.

VO2 max = 15.3 x (MaxHR / RestingHR)

This equation is used to estimate an individual’s maximal oxygen uptake or VO2 max. It is based on the relationship between heart rate and oxygen consumption during exercise.

VO2 max is a measure of an individual’s cardiovascular fitness and represents the maximum amount of oxygen that the body can utilize during exercise. It is often used by athletes, coaches, and healthcare professionals to assess cardiovascular fitness and to develop personalised exercise programmes.

The equation does not have a specific name, but it is based on the Fick equation, which states that oxygen uptake by the body during exercise is equal to the product of cardiac output (heart rate x stroke volume) and the difference in oxygen concentration between arterial and venous blood.

It is important to note that while this equation provides a good estimate of VO2 max, the actual value can vary based on factors such as age, gender, genetics, and fitness level.

VO2max average:
Age 20-29= 47
Age 30-39= 43
Age 40-49= 41
Age 50-59= 38
Age 60-69= 34
Age 70-79= 30
Age 20-29= 41
Age 30-39= 37
Age 40-49= 35
Age 50-59= 33
Age 60-69= 29
Age 70-79= 26

These VO2max average values are typically referenced to normative data or population-based studies that provide reference values for fitness parameters such as VO2max. There are several studies that have provided VO2max reference values for different populations based on age, gender, and fitness level.

One of the most commonly used VO2max reference data sets is the Cooper Institute Normative Study, which is based on a large sample of adults who underwent exercise testing to assess their fitness levels.

Another source of VO2max reference values is the American College of Sports Medicine (ACSM) Guidelines for Exercise Testing and Prescription, which provides tables with normative data for different age and gender groups.

It’s worth noting that VO2max values can vary based on several factors, including genetics, training status, and altitude, among others. Therefore, these reference values should be used as a general guide and not as a definitive measure of an individual’s fitness level.

Fitness Age = Chronological Age – 0.2*(VO2max – VO2max average)

This equation is a simple formula that estimates an individual’s “fitness age” based on their VO2max and age, compared to the average VO2max values for their age and gender group.

The Fitness Age equation was developed by researchers at the Norwegian University of Science and Technology and was first published in the journal Medicine and Science in Sports and Exercise in 2013. The researchers used data from over 4,600 individuals who underwent VO2max testing to develop the equation and validate its accuracy.

The idea behind the Fitness Age equation is to provide individuals with an estimate of their fitness level that is easier to understand and more meaningful than VO2max values alone. By comparing your Fitness Age to your Chronological Age, you can see how your fitness level compares to others your age, and use this information as motivation to improve your fitness level.

Overall, the Fitness Age equation is a simple and effective tool for estimating your fitness level and providing you with valuable information for improving your health and well-being.


In conclusion, the Fitness Age Calculator is a useful tool for estimating your physical fitness and tracking changes over time. While it is not a substitute for regular physical activity and a healthy lifestyle, it can provide motivation and accountability for those looking to improve their fitness. So why not give it a try and see how you measure up?


  1. Karvonen, M., Kentala, E., & Mustala, O. (1957). The effects of training on heart rate; a longitudinal study. Annals of Medicine and Experimental Biology.

  2. Astrand, P.O., & Rhyming, I. (1954). A nomogram for calculation of aerobic capacity (physical fitness) from pulse rate during sub-maximal work. Journal of Applied Physiology
  3. Cooper, K. H. (1968). A means of assessing maximal oxygen intake: Correlation between field and treadmill testing. Journal of the American Medical Association
  4. Jackson, A. S., Blair, S. N., Mahar, M. T., Wier, L. T., Ross, R. M., & Stuteville, J. E. (1990). Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports and Exercise
  5. American College of Sports Medicine. (2018). ACSM’s guidelines for exercise testing and prescription (10th ed.). Wolters Kluwer.
  6. Nes, B. M., Janszky, I., Vatten, L. J., Nilsen, T. I. L., & Aspenes, S. T. (2013). Estimating V̇O2peak from a nonexercise prediction model: The HUNT Study, Norway. Medicine and Science in Sports and Exercise
  7. Nes, B. M., Vatten, L. J., Nauman, J., Janszky, I., & Wisloff, U. (2014). A simple nonexercise model of cardiorespiratory fitness predicts long-term mortality. Medicine and Science in Sports and Exercise
  8. Aspenes, S. T., Nilsen, T. I. L., Skaug, E. A., Bertheussen, G. F., Ellingsen, Ø., & Vatten, L. J. (2011). Peak oxygen uptake and cardiovascular risk factors in 4631 healthy women and men. Medicine and Science in Sports and Exercise


  1. Lily Postell

    Hey I was wondering if my information was wrong because it says i have a fitness age of 10.3? Thank you.

    1. Tom Green

      Hi Lily,

      The vast majority of people will return a score within 3 years of their chronological age. The score can be affected by medications which suppress heart rate, or you may have calculated your resting heart rate incorrectly. Feel free to drop me an email with the metrics you used and I’ll have a look. You can reach me at

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