Fitness Age Calculator

Fitness Age Calculator

Fitness Age Calculator

Created by Team
Published: May 30, 2024 → Last Updated: May 31, 2024

Welcome to fitness age calculator where you will be actually able to assess your fitness. our Fitness calculator is a dynamic tool which take into account many factors such your physical activity level, Your RHR, physical strength and your body mass index. The fitness age calculator not 100% precise tool, obviously there are hundreds of more minor factors which can effect your fitness age, But this tool will you your a more or less precise estimation so that you will be aware of your health.

using fitness age calculator is simple, just enter your age, and select some ranges in the given drop down menu. Don not pick wrong data as it will give you a wrong estimation of your fitness age.

What is fitness age?

Fitness age is a concept that reflects how well your body functions physically compared to your chronological age. It is an estimate of your overall physical condition and can be different from your actual age based on various factors such as physical activity level, heart rate, strength, and body composition. Our fitness age calculator brings all these factors onto a single page, just select from the drop down menu in above calculator and press calculate button.

How to Calculate your Fitness Age?

As you can see we have given a long calculation and formulas for fitness age calculation, below but who wants such a long manual process, besides you can use a fitness age calculator. The calculator takes some factors into consideration such BMI, physical strength, push up, resting heart rate and physical activity level.

The age fitness calculator takes 5 factors into consideration, you obviously know your physical activity level and push up strength, but you may not be familiar with the other two factors.

  • Resting heart rate 
  • Body mass index(BMI)

You can calculate the Resting heart rate with few steps

  • sit down or lay down on a bed.
  • take a deep breath. 
  • take 5 – 10 minutes of rest.
  • then place your index finger and middle finger just below the base of your thumb, you will feel your pulse.
  • start a timer and count the pulse.
  • upon reaching the timer to 60 seconds, stop counting pulses, now the total pulse you have counting throughout the 60 seconds is your resting heart rate.

If you cannot wait long, just count the pulse till 15 seconds of timer and then multiply the total pulses you have counted with 4. 

Alternatively you can also feel your pulse in the neck region just below the jawline.

For calculating you BMI use this given tools

simple BMI calculator 

pregnant women BMI calculator

Fitness Age Calculation Formula

The Fitness Age is calculated using the following formula:

Fitness Age = Actual Age - Average Score

The Average Score is determined from various fitness components, each contributing points based on specific criteria:

  • Physical Activity Level:
    • Sedentary: Little or no exercise (0 points)
    • Lightly active: Light exercise or sports 1-3 days/week (3 points)
    • Moderately active: Moderate exercise or sports 3-5 days/week (5 points)
    • Very active: Hard exercise or sports 6-7 days a week (7 points)
    • Super active: Very hard exercise or sports, physical job, or training twice a day (9.5 points)
  • Resting Heart Rate (RHR):
    • 55-59 bpm (0 points)
    • 60-63 bpm (3 points)
    • 64-67 bpm (5 points)
    • 68-69 bpm (7 points)
    • 70-72 bpm (9.5 points)
  • Strength Test Result (Number of Push-ups):
    • 5-10 push-ups (1 point)
    • 11-15 push-ups (3.5 points)
    • 16-24 push-ups (6 points)
    • 25-30 push-ups (8 points)
    • 30+ push-ups (9.5 points)
  • Body Composition (BMI):
    • Underweight (< 18.5) (2 points)
    • Normal (18.5 - 24.9) (10 points)
    • Overweight (25 - 29.9) (6 points)
    • Obesity I (30 - 34.9) (3 points)
    • Obesity II & III (≥ 35) (1 point)

Example Calculation

Actual Age: 30 years

Physical Activity Level: Very active (7 points)

Resting Heart Rate: 65 bpm (5 points)

Strength Test Result: 20 push-ups (6 points)

Body Composition (BMI): 23.5 (Normal) (10 points)

Average Score Calculation:

(7 + 5 + 6 + 10) / 4 = 28 / 4 = 7

Fitness Age Calculation:

Fitness Age = 30 - 7 = 23 years

Therefore, the calculated Fitness Age is 23 years.

Fitness Age FAQs
What is Fitness Age?
Fitness age is a concept that estimates how well your body functions physically compared to your chronological age. It considers various factors such as physical activity level, cardiovascular health, strength, and body composition.
How is Fitness Age Calculated?
Fitness age is typically calculated using algorithms that analyze data related to physical activity, resting heart rate, strength tests, and body composition. These data points are compared to average values for different age groups to estimate an individual's fitness age.
What Factors Influence Fitness Age?
Several factors influence fitness age, including regular exercise, cardiovascular health, muscle strength and endurance, body composition, and overall lifestyle habits such as diet and stress management.
Is Fitness Age the Same as Chronological Age?
No, fitness age is not the same as chronological age. Chronological age refers to the number of years you have lived, while fitness age reflects your physical condition and overall health relative to your chronological age.
What Does a Lower Fitness Age Indicate?
A lower fitness age indicates that your body functions physically better than expected for your chronological age. It suggests that you have good cardiovascular health, muscular strength, endurance, and overall fitness.
How Can I Improve My Fitness Age?
You can improve your fitness age by adopting a healthy lifestyle that includes regular physical activity, cardiovascular exercise, strength training, flexibility exercises, a balanced diet, adequate sleep, stress management, and avoiding harmful habits like smoking and excessive alcohol consumption.
Can Fitness Age Predict Longevity?
While fitness age is a useful indicator of overall health and fitness, it cannot definitively predict longevity. However, research has shown that individuals with lower fitness ages tend to have a lower risk of chronic diseases and premature death compared to those with higher fitness ages.
Is Fitness Age Accurate for Everyone?
Fitness age calculations are estimates based on statistical data and algorithms, so they may not be accurate for everyone. Factors such as genetics, individual health conditions, and variations in fitness testing methods can affect the accuracy of fitness age predictions.
Should I Focus Solely on Improving My Fitness Age?
While improving your fitness age is beneficial for overall health and well-being, it's essential to focus on holistic health and not just a single metric. Aim for a balanced approach to fitness that includes cardiovascular exercise, strength training, flexibility, and healthy lifestyle habits.