What is a good resting heart rate for your age?
Compare your RHR to 21,936 US adults. Lower is better, with a free percentile chart by age and sex.
Where You Rank
Distribution of resting heart rate among US adults your age and sex
What the Research Says About Resting Heart Rate
Resting heart rate is one of the simplest yet most informative measures of cardiovascular health. A 2013 meta-analysis of 46 studies published in Clinical Cardiology found that each 10 bpm increase in resting heart rate was associated with a 16% higher risk of all-cause mortality, independent of traditional risk factors like blood pressure, cholesterol, and smoking.
Key research findings:
- Copenhagen Male Study (2017): Following 2,949 middle-aged men for 40+ years, this study found that individuals with resting heart rates above 75 bpm had significantly higher cardiovascular mortality than those below 60 bpm — even after adjusting for fitness level and other confounders.
- Framingham Heart Study: One of the longest-running cardiovascular studies found that higher resting heart rates predicted both cardiovascular and non-cardiovascular mortality, suggesting RHR is a marker of overall physiological resilience, not just heart health.
- Physical activity effect: A 2015 meta-analysis in Mayo Clinic Proceedings found that regular endurance training lowers resting heart rate by an average of 6-10 bpm over 12-20 weeks. This reduction is associated with a 15-20% decrease in cardiovascular mortality risk — making RHR one of the most modifiable and responsive health metrics.
- Clinical significance: The American Heart Association considers 60-100 bpm the normal range, but extensive research shows that the optimal range for longevity is 50-70 bpm. Resting heart rates above 80 bpm at any age warrant further evaluation, especially when accompanied by other risk factors.
Unlike many health metrics where "more" or "less" can be ambiguous, for resting heart rate the direction is clear: lower is better — as long as you are not experiencing symptoms of bradycardia (dizziness, fatigue, fainting) which typically occur below 40-50 bpm in non-athletes.
How to Measure Resting Heart Rate
- Sit quietly for 5 minutes
- Place two fingers on your wrist (radial artery) or neck (carotid artery)
- Count beats for 30 seconds and multiply by 2
- Best measured first thing in the morning before getting out of bed
Frequently asked questions
Quick answers to common questions
What is a normal resting heart rate for women by age?
For women aged 20-40, normal resting heart rate ranges from 60-80 bpm. After age 40, it typically stays stable or decreases slightly. Women tend to have slightly higher (3-5 bpm) resting heart rates than men of the same age.
Is a resting heart rate of 55 good?
Yes, 55 bpm is considered excellent — below the "good" threshold of 60 bpm. It suggests good cardiovascular fitness. Endurance athletes often have resting heart rates in the 40-50 bpm range.
What is the average heart rate for a 40 year old?
The average resting heart rate for a 40-year-old is approximately 72 bpm for men and 75 bpm for women. However, there is wide variation: the healthy range spans about 60-85 bpm.
Does a lower resting heart rate always mean better fitness?
Generally yes — a lower resting heart rate indicates more efficient heart function. Unlike weight metrics where "lower" usually means different things, for heart rate, lower consistently correlates with better cardiovascular fitness and lower mortality risk.
When should I measure my resting heart rate?
Measure in the morning before getting out of bed, after a night of quality sleep. Sit quietly for 5 minutes before measuring. Avoid caffeine, exercise, and stress for at least 30 minutes prior.
Can anxiety affect resting heart rate?
Yes, anxiety can raise resting heart rate by 10-20 bpm. If your "resting" heart rate is consistently above 90 bpm and you feel anxious when measuring, try relaxation techniques before measuring for a more accurate baseline.
References
Peer-reviewed sources behind this calculator
- Zhang D, Shen X, Qi X (2016). Canadian Medical Association Journal. Resting heart rate and all-cause and cardiovascular mortality in the general population: a meta-analysis. doi:10.1503/cmaj.160535
- Centers for Disease Control and Prevention (2024). National Health and Nutrition Examination Survey. NHANES 2011-2018 Blood Pressure / Pulse (BPX_PULSE) Data.
- Jensen MT, et al. (2017). Heart. Elevated resting heart rate, physical fitness and all-cause mortality: a 16-year follow-up in the Copenhagen Male Study. doi:10.1136/heartjnl-2016-310585
Show all 4 references
- Reimers AK, Knapp G, Reimers CD (2018). Mayo Clinic Proceedings. Effects of exercise on the resting heart rate: a systematic review and meta-analysis of interventional studies. doi:10.1016/j.mayocp.2017.08.005
Methodology
Data: NHANES 2011-2023 BPXPLS (n=21,936). 60-second pulse measured after 5 minutes seated rest.
Note: Unlike weight metrics, a lower heart rate percentile is better. The 95th percentile = very low RHR = very healthy.
Disclaimer: For informational purposes only. Not medical advice.
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