Your longevity numbers at 46
The heart rate, fitness, sleep and protein numbers that matter at 46, 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 46
Estimated maximum heart rate: 176 bpm (208 − 0.7 × 46). Zone 2 by the simple method, 60–70% of that: 105–123 bpm.
With your resting heart rate, the heart-rate-reserve method gives a more personal Zone 2:
| Resting HR | Zone 2 |
|---|---|
| 50 bpm | 125–138 bpm |
| 60 bpm | 129–141 bpm |
| 70 bpm | 133–144 bpm |
All five heart rate zones at 46
| Zone | Range |
|---|---|
| 1 · Very easy | 88–105 bpm |
| 2 · Easy (Zone 2) | 105–123 bpm |
| 3 · Moderate | 123–141 bpm |
| 4 · Hard | 141–158 bpm |
| 5 · Maximum | 158–176 bpm |
VO2max at 46: what is typical
These are the FRIEND registry percentiles for ages 40–49, from treadmill tests in healthy adults (ml/kg/min).
| 25th | 50th (median) | 75th | 95th | |
|---|---|---|---|---|
| Female | 22.1 | 26.7 | 32.4 | 41.7 |
| Male | 31.9 | 37.8 | 45.0 | 55.6 |
Across the next decade the median drops from 37.8 to 32.6 for men and from 26.7 to 23.4 for women. Training is how you stay ahead of that curve.
Sleep at 46
The National Sleep Foundation recommends 7–9 hours a night for adults aged 26 to 64.
Movement targets at 46
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 46
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 46-year-old?
About 105–123 bpm by the simple method: 60–70% of an estimated maximum of 176 bpm (208 − 0.7 × age). With a resting heart rate of 60, the heart-rate-reserve method gives 129–141 bpm. The talk test is the check: full sentences, but you would rather not sing.
What is the maximum heart rate for a 46-year-old?
About 176 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 46?
In the FRIEND registry of treadmill tests, the median for ages 40–49 is 37.8 ml/kg/min for men and 26.7 for women. The 25th to 75th percentile runs from 31.9 to 45 for men and from 22.1 to 32.4 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.