Personal Health Assessment

Health Assessment

Note: In order to use the health assessment calculators, hover over the upper-right corner and click the link to open the spreadsheet in a new window. 

To obtain the results, you must enter your age, height, weight, waist circumference, resting heart rate, and body fat percentage (estimate).

Interested in assessing your overall level of health and fitness? This page contains a link to some very helpful calculators that will provide the below metrics:

Here's more information on the provided metrics:

Max heart rate

The maximum heart rate is the age-related highest number of beats per minute of the heart when reaching a point of exhaustion without severe problems through exercise stress. The formula used in the above calculator is based on the research found here.

VO2 Max

What is VO2 Max?

VO2 max is the maximum rate of oxygen consumption attainable during physical exertion. Maximal oxygen consumption reflects cardiorespiratory fitness and endurance capacity in exercise performance. Additionally, there is mounting evidence that lower fitness levels are associated with a high risk of cardiovascular disease, all-cause mortality, and mortality rates stemming from various types of cancers.

A simple way to estimate VO2 max or cardiorespiratory fitness:

15.3 x max heart rate / resting heart rate

where max heart rate  =  208 - (0.7 x age)


Body mass index (BMI) is a value derived from the mass (weight) and height of a person. The BMI is defined as the body mass divided by the square of the body height. It is a convenient rule of thumb used to broadly categorize a person as underweight, normal weight, overweight, or obese based on tissue mass (muscle, fat, and bone) and height. Major adult BMI classifications are:

Waist to Height Ratio

Another measure of excess fat is waist to height ratio, which can be used as an additional measure in adults who have a BMI under 35.

To calculate your waist to height ratio, measure around your waist just above your belly button, and divide it by your height, measured in the same units (for example, centimeters or inches).

A waist to height ratio of 0.5 or higher means you may have increased health risks.


Basal metabolic rate, or BMR, is used to calculate your metabolic age. You can read more about BMR on the Metabolism page.

Metabolic Age

Metabolic age is calculated by comparing one's basal metabolic rate to the average of one's chronological age group.

All the components in the body require various levels of energy to be maintained. Body fat requires much less energy than lean muscle, as lean muscle is much more metabolically active and therefore requires more energy expenditure. If comparing two individuals, with all variables being equal, the person with more lean muscle mass will have a higher basal metabolic rate, and therefore, a lower metabolic age in comparison to those with the identical chronological age.

Knowing what your metabolic age is can be an indicator of physical health. Having a metabolic age lower than your chronological age indicates good health, while a higher one suggests you may have some health problems.