Your longevity numbers at 30
The heart rate, fitness, sleep and protein numbers that matter at 30, worked out from the same sourced formulas as our free tools. Treat them as a starting point, then make them yours with the calculators.
Max heart rate and Zone 2 at 30
Estimated maximum heart rate: 187 bpm (208 − 0.7 × 30). Zone 2 by the simple method, 60–70% of that: 112–131 bpm.
With your resting heart rate, the heart-rate-reserve method gives a more personal Zone 2:
| Resting HR | Zone 2 |
|---|---|
| 50 bpm | 132–146 bpm |
| 60 bpm | 136–149 bpm |
| 70 bpm | 140–152 bpm |
All five heart rate zones at 30
| Zone | Range |
|---|---|
| 1 · Very easy | 94–112 bpm |
| 2 · Easy (Zone 2) | 112–131 bpm |
| 3 · Moderate | 131–150 bpm |
| 4 · Hard | 150–168 bpm |
| 5 · Maximum | 168–187 bpm |
VO2max at 30: what is typical
These are the FRIEND registry percentiles for ages 30–39, from treadmill tests in healthy adults (ml/kg/min).
| 25th | 50th (median) | 75th | 95th | |
|---|---|---|---|---|
| Female | 25.3 | 30.2 | 36.1 | 45.8 |
| Male | 35.9 | 42.4 | 49.2 | 59.8 |
Across the next decade the median drops from 42.4 to 37.8 for men and from 30.2 to 26.7 for women. Training is how you stay ahead of that curve.
Sleep at 30
The National Sleep Foundation recommends 7–9 hours a night for adults aged 26 to 64.
Movement targets at 30
WHO recommends 150–300 minutes of moderate activity a week, or 75–150 vigorous, or a mix, plus muscle-strengthening on 2 or more days.
Protein at 30
For someone who trains regularly and wants to keep their muscle, our protein calculator gives:
| Body weight | Per day | Per meal |
|---|---|---|
| 60 kg | 85–110 g | ≈ 25 g |
| 70 kg | 100–125 g | ≈ 30 g |
| 80 kg | 110–145 g | ≈ 30 g |
| 90 kg | 125–160 g | ≈ 35 g |
Questions people ask
What is a good Zone 2 heart rate for a 30-year-old?
About 112–131 bpm by the simple method: 60–70% of an estimated maximum of 187 bpm (208 − 0.7 × age). With a resting heart rate of 60, the heart-rate-reserve method gives 136–149 bpm. The talk test is the check: full sentences, but you would rather not sing.
What is the maximum heart rate for a 30-year-old?
About 187 bpm from the Tanaka formula, 208 − 0.7 × age. It is an average for the age: individual maximums often sit well above or below it, so a measured value is better when you have one.
What is a good VO2max at 30?
In the FRIEND registry of treadmill tests, the median for ages 30–39 is 42.4 ml/kg/min for men and 30.2 for women. The 25th to 75th percentile runs from 35.9 to 49.2 for men and from 25.3 to 36.1 for women.
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153–156.
- Karvonen MJ, Kentala E, Mustala O. Ann Med Exp Biol Fenn. 1957;35(3):307–315.
- Kaminsky LA et al. Mayo Clin Proc. 2015;90(11):1515–1523. Table 3, FRIEND registry.
- Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955
- Jäger R et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW et al. Br J Sports Med. 2018;52(6):376–384.
- Bauer J et al. PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559.