Resting Heart Rate Calculator

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are completely at rest. The best time to measure it is in the morning after a full night's sleep, before getting out of bed. For most adults, a normal RHR ranges from 60 to 100 bpm.

A lower resting heart rate generally indicates better cardiovascular fitness. For adults, an RHR between 60–80 bpm is considered average, while trained athletes can have an RHR as low as 40–50 bpm. Values consistently above 100 bpm (tachycardia) or below 40 bpm (bradycardia) warrant medical attention.

Yes. Resting heart rate norms shift with age and gender. Younger, more active individuals typically have lower RHRs. As we age, the heart's maximum capacity declines, but a healthy lifestyle can keep your resting rate in an optimal range at any age.

Find your pulse at your wrist (radial artery) or neck (carotid artery) using two fingers. Count the beats for 60 seconds — or count for 30 seconds and multiply by two. For the most accurate reading, measure first thing in the morning before any physical activity, caffeine, or stress.

Maximum heart rate (HRmax) is the highest number of beats your heart can sustain per minute during maximal exertion. A common formula is HRmax = 220 − age. A more precise formula is HRmax = 206.9 − (0.67 × age). This calculator uses the standard 220 − age formula.

Heart Rate Reserve is the difference between your maximum heart rate and your resting heart rate (HRR = HRmax − RHR). It represents the range your heart can work through. The Karvonen formula uses HRR to calculate personalized target heart rate zones for different exercise intensities.

A resting heart rate consistently above 100 bpm can indicate stress, dehydration, anemia, or heart conditions. A rate below 40 bpm in non-athletes may suggest bradycardia. Both warrant a consultation with a healthcare professional, especially if accompanied by dizziness, fatigue, or chest discomfort.

Regular aerobic exercise is the most effective way to lower your RHR over time. Other factors that help include maintaining a healthy weight, managing stress through meditation or yoga, staying hydrated, getting adequate sleep, and limiting caffeine and alcohol intake.