VO2 Max Calculator
Estimate your VO2 max — the maximum amount of oxygen your body can use during intense exercise. Higher = better cardiovascular fitness.
VO2 Max Fitness Standards (mL/kg/min)
| Age | Rating | Men (ml/kg/min) | Women (ml/kg/min) |
|---|---|---|---|
| 20–29 | Average (50th) | 48.0 | 37.6 |
| 30–39 | Average (50th) | 42.4 | 30.2 |
| 40–49 | Average (50th) | 37.8 | 26.7 |
| 50–59 | Average (50th) | 32.6 | 23.4 |
| 60–69 | Average (50th) | 28.2 | 20.0 |
| 70–79 | Average (50th) | 24.4 | 18.3 |
Median (50th percentile) values from The Cooper Institute. Ratings shown by this tool are based on where your result falls inside your own age-and-sex bracket, so the same number can be "Excellent" at 60 and only "Average" at 25.
How VO2 max is estimated
Cooper 12-minute test: VO2max = (distance in meters − 504.9) ÷ 44.73.
Rockport one-mile walk: VO2max = 132.853 − 0.0769 × weight(lb) − 0.3877 × age + 6.315 × gender(male=1, female=0) − 3.2649 × walk time(min) − 0.1565 × heart rate.
Resting HR method (Uth-Sørensen-Overgaard-Pedersen): VO2max = 15.3 × (max-HR ÷ resting-HR) for men and 14.5 × (max-HR ÷ resting-HR) for women, where max-HR = 208 − 0.7 × age.
Percentiles are looked up from The Cooper Institute age-and-sex norms for healthy US adults. VO2 max = maximum oxygen consumption. Elite endurance: 60-80 ml/kg/min. Sedentary: 30-45.
Frequently asked questions
How accurate are the results?
Formulas used here are validated in population studies but cannot account for individual genetics, body composition, or medical conditions. Treat results as a starting point, not a medical diagnosis.
Should I consult a professional?
If you have specific health concerns, existing conditions, or are planning significant lifestyle changes, consult a qualified healthcare provider (doctor, dietitian, physiologist).
How often should I recalculate?
Recalculate when your weight changes more than 5%, activity level shifts significantly, or every 3-6 months for routine monitoring. Results are snapshots — your body changes daily.
About the VO2 Max
Estimate your VO2 max (maximal oxygen uptake) from age, resting heart rate, or distance performance. Cardiovascular fitness indicator. The tool runs entirely in your browser, so nothing you enter is uploaded or stored.
How to use the VO2 Max
- Estimation method — enter your estimation method.
- Distance covered in 12 minutes (meters) — enter your distance covered in 12 minutes.
- Body weight (lb) — needed for the Rockport formula; every 10 lb shifts the result by roughly 0.8 ml/kg/min.
- Age (years) — your age in years.
- Gender — select male or female.
- Time to walk 1 mile (minutes, e.g. 13:30 = 13.5) — your time to walk 1 mile in minutes, e.g. 13:30 = 13.5.
- Heart rate at end of 1-mile walk (bpm) — your heart rate at end of 1-mile walk in bpm.
- Resting heart rate (bpm) — your resting heart rate in bpm.
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For general wellness information only, not medical advice — see our disclaimer.