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Target Heart Rate Calculator

Find your estimated maximum heart rate and the heart rate zones for moderate and vigorous exercise.

Target Heart Rate Calculator

Age (years) Resting heart rate — optional (beats per minute)

Your result will appear here.

How to use

Enter your age.
If you know it, add your resting heart rate — measured after sitting quietly for a few minutes, ideally in the morning.
Click Calculate Heart Rate Zones to see your estimated maximum and your moderate and vigorous ranges.

What the numbers mean

Maximum heart rate is estimated here as 220 minus age. Moderate intensity is roughly 50 to 70 percent of that maximum: you can talk, but singing would be difficult. Vigorous intensity is roughly 70 to 85 percent: you can only say a few words at a time. If you enter a resting rate, the calculator also shows Karvonen zones, which adjust for your resting rate using heart rate reserve (maximum minus resting) and often feel more personal for regular exercisers.

Limits of the estimate

The 220-minus-age formula is a population average and can be off by 10 to 20 beats per minute for an individual; fitness, genetics, and some medications shift heart rate responses. Wrist sensors and chest straps also vary in accuracy. Zones are guides for pacing, not safety limits — feeling dizzy, chest discomfort, or unusual breathlessness means stopping and seeking care, whatever the numbers say.

Healthy next steps

Build up gradually, especially if you are new to exercise: start in the moderate zone, warm up and cool down, and increase duration before intensity. Mix in strength work and rest days. If you have a heart condition, take medication that affects heart rate, or have any concerning symptoms, talk to a healthcare professional before training to a target zone.

Worked example: A 40-year-old has an estimated maximum of 220 - 40 = 180 bpm. Moderate zone: 50 to 70 percent = 90 to 126 bpm. Vigorous zone: 70 to 85 percent = 126 to 153 bpm. With a resting rate of 65 bpm, the Karvonen moderate range is about 111 to 133 bpm.

Disclaimer: Results are estimates for general information only and are NOT medical advice. They do not diagnose or treat any condition. Talk to a healthcare professional before starting a diet, exercise program, or making health decisions based on these numbers.

Frequently Asked Questions

What is a good resting heart rate?

For most resting adults, roughly 60 to 100 bpm is commonly cited, and regular exercisers often sit lower. A single reading matters less than your usual range and any sudden change.

Is 220 minus age accurate?

It is a convenient average, not a personal measurement. Individual maximums vary widely, so use the zones as starting guides and adjust by how the effort feels.

What is the Karvonen method?

It uses heart rate reserve — maximum minus resting rate — so two people of the same age with different resting rates get different zones. It is often preferred by people who train regularly.

How do I check my heart rate during exercise?

Count your pulse at the wrist for 15 seconds and multiply by four, or use a watch or chest strap. Stop briefly to measure if counting while moving is difficult.

Should I exercise at my maximum heart rate?

No. Most training happens well below maximum, in the moderate or vigorous zones. Sustained maximum effort is for short, advanced efforts and is not a general goal.

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Target Heart Rate Calculator