Health Reference Charts
Free classification charts based on published scientific data. Find out if your health metrics are good for your age and gender. Works with Apple Watch, Garmin, and all wearables.
VO2 Max
15 - 65+ mL/kg/min
Cardiorespiratory fitness. The gold standard measure of how well your body uses oxygen during exercise. Strongly linked to longevity.
HRV
10 - 150+ ms
Autonomic nervous system health. Measures the variation between heartbeats, reflecting your body's recovery capacity and stress resilience.
Resting Heart Rate
40 - 100 bpm
Cardiovascular efficiency at rest. A lower resting heart rate indicates a stronger, more efficient heart. One of the simplest markers of overall fitness.
Daily Steps
2,000 - 20,000+ steps/day
Daily physical activity. The total number of steps you take each day is a simple, powerful predictor of longevity and overall health.
Sleep Duration
4 - 10 hours
Nightly rest and recovery. Sleep duration follows a U-shaped health curve: both too little and too much sleep are linked to health risks. The sweet spot is 7-9 hours for most adults.
Body Fat Percentage
5 - 45 %
Body composition health. Body fat percentage reflects the proportion of your weight that is fat tissue. Healthy ranges differ significantly between men and women, and shift with age.
BMI (Body Mass Index)
15 - 40 kg/m²
Weight screening tool. BMI uses height and weight to classify weight status. WHO ranges are universal for all adults. A simple starting point, though body fat percentage is more accurate for individuals.
About These Charts
Our reference charts are based on published normative data from organizations like the American College of Sports Medicine (ACSM) and the Cooper Institute. Each chart breaks down health metrics by age group and gender, so you can see exactly where you stand.
These charts work with any wearable device. Whether you use an Apple Watch, Garmin, COROS, Polar, or any other fitness tracker, the classification ranges are the same.
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