Understanding This Calculator
This composite score blends two evidence-linked fitness signals: resting heart rate (a proxy for cardiovascular efficiency) and weekly exercise volume measured against the WHO’s baseline guideline of at least 150 minutes of moderate activity per week.
It’s intended as a rough self-check, not a diagnostic tool — use it to track your own trend over months rather than to compare against other people.
- HR component scaled from resting heart rate, lower is better
- volume component weekly exercise minutes vs. 150 min WHO guideline
| Score | Level |
|---|---|
| 80-100 | Excellent |
| 60-79 | Good |
| 40-59 | Fair |
| 0-39 | Needs Improvement |
Frequently Asked Questions
What’s the WHO’s exercise guideline this is based on?
The World Health Organization recommends at least 150-300 minutes of moderate-intensity aerobic activity per week for adults, which anchors the volume component of this score.
Can I improve my score just by exercising more?
Yes — increasing weekly volume toward or past 150 minutes raises the volume component immediately, while resting heart rate improves more gradually over weeks to months of consistent aerobic training.