Physical Fitness Test
A four-dimension self-check — BMI, resting heart rate, weekly activity and sleep — rolled into one 0–100 score with a breakdown.
How to use
- Enter height, weight, resting heart rate, weekly exercise minutes and nightly sleep.
- Your composite score and band appear instantly.
- Use the breakdown line to find your weakest dimension.
Frequently asked questions
How is the fitness score composed?
Four dimensions add up to 100: BMI (30 points, full inside the 18.5–24.9 band), resting heart rate (30, full at 60 bpm or below), weekly exercise minutes (20, full at 300 minutes — the WHO activity guideline), and sleep (20, full at 7–9 hours).
Why is resting heart rate worth so much?
It is the cheapest proxy for cardiovascular fitness you own: regular aerobic training lowers it by strengthening stroke volume. Values around 50–60 bpm are common in trained adults; above ~80 at rest usually signals deconditioning or stress.
Is 300 minutes per week a hard requirement?
It is the World Health Organization’s guideline for substantial health benefit for adults. The score scales linearly, so 150 minutes — the WHO’s minimum — already earns 10 of the 20 exercise points.
Can this score diagnose my health?
No. It is a self-tracking composite for spotting trends, not a clinical assessment. It ignores strength, flexibility, blood pressure, blood work and family history — things a check-up covers.
What should I do with a low score?
Look at the subscore breakdown the tool prints: the weakest dimension is usually the easiest lever. Sleep and exercise minutes respond to habit changes within weeks, while BMI moves slower.