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Target Heart Rate Calculator
Estimate your maximum heart rate from age, then see the beats-per-minute ranges for light, moderate and vigorous exercise, both as a plain share of maximum and with the Karvonen heart rate reserve method.
Estimating maximum heart rate
Your maximum heart rate is the highest number of beats per minute your heart can reach in all-out effort. It falls gradually with age and is mostly unrelated to fitness. The oldest and simplest estimate is 220 − age, which is the version found on most exercise charts. A meta-analysis by Tanaka, Monahan and Seals (2001) found that 208 − 0.7 × age fits measured data better in healthy adults, especially over 40, where the classic formula tends to underestimate.
At age 40 both formulas give 180 bpm. At 30 the classic formula gives 190 and Tanaka gives 187; at 60 they give 160 and 166. Whichever you choose, treat it as the centre of a wide range: the spread of real values around the line is large, which is why a hard test, a supervised stress test or experience of how effort feels can matter more than the formula.
Percent of maximum versus Karvonen
The simple method multiplies the maximum by an intensity share, for example 70% of 180 is 126 bpm. The Karvonen method uses heart rate reserve, the gap between maximum and resting rate:
Target = (maximum − resting) × intensity + resting
With a maximum of 180, a resting rate of 60 and 70% intensity, the target is (180 − 60) × 0.70 + 60 = 144 bpm. Because it includes your resting pulse, Karvonen gives fitter people with a low resting rate a lower target at the same percentage, which matches how effort scales. Both are shown so you can compare them.
Reading the zones
- Moderate intensity (about 50 to 70% of maximum): you can talk but not sing. Public health guidance, such as that from the World Health Organization, suggests at least 150 minutes of this a week for adults.
- Vigorous intensity (about 70 to 85%): you can say only a few words at a time. About 75 minutes a week gives similar benefit.
- Above 85%: short intervals for trained people only.
The talk test and a rating of perceived effort are valid cross-checks. If numbers and feelings disagree, trust how you feel and how you recover.
Cautions
Beta-blockers and some other heart or thyroid medicines, caffeine, heat, dehydration, illness and poor sleep all change heart rate, so zone numbers can be misleading in these cases. Anyone with heart disease, high blood pressure, chest pain, dizziness on exertion, pregnancy or a long break from exercise should get advice from a clinician before aiming for vigorous zones. Wrist optical sensors can lag or misread during intervals; a chest strap is usually more accurate. This page is educational and not medical advice.
Worked example
A 30-year-old with a resting pulse of 60 beats per minute uses the classic 220 minus age formula.
Inputs
| Age | 30 years |
|---|---|
| Resting heart rate | 60 bpm |
| Maximum heart rate formula | Classic: 220 - age |
Result
Estimated maximum heart rate 190 bpm. Vigorous exercise: 133 to 162 bpm.
| Maximum heart rate (220 - age) | 190 bpm |
|---|---|
| Maximum heart rate (Tanaka) | 187.0 bpm |
| Heart rate reserve | 130 bpm |
| Karvonen, 50% to 70% reserve | 125 to 151 bpm |
| Karvonen, 70% to 85% reserve | 151 to 171 bpm |
Heart rate zones (beats per minute)
| Zone | Percent of maximum | Karvonen (reserve) |
|---|---|---|
| Light (50-60%) | 95 to 114 | 125 to 138 |
| Moderate (lower) (60-70%) | 114 to 133 | 138 to 151 |
| Moderate (upper) (70-80%) | 133 to 152 | 151 to 164 |
| Vigorous (80-90%) | 152 to 171 | 164 to 177 |
| Maximal effort (90-100%) | 171 to 190 | 177 to 190 |
- Individual maximum heart rate can differ from either formula by 10 beats a minute or more.
Medical disclaimer: This tool is for education and general planning. It is not medical advice and does not diagnose any condition. If you are pregnant, under 18, have an eating-disorder history or a medical condition, speak to a doctor or registered dietitian before changing your diet or exercise.
Frequently asked questions
How do I calculate my maximum heart rate?
The common shortcut is 220 minus your age. A more recent formula by Tanaka and colleagues uses 208 minus 0.7 times your age. Both are population averages, so your real maximum may differ noticeably.
What heart rate zone is best for fat burning?
There is no special zone that is far better. Lower intensities use a higher share of fat for fuel, but total energy burned and consistency matter more for weight change than the zone you stay in.
What is a normal resting heart rate?
Most adults at rest fall between 60 and 100 beats per minute. Well-trained people can be lower. A persistently very high or very low rate, or one with dizziness or chest symptoms, should be checked.
Why is my heart rate higher than the zone suggests?
Heat, dehydration, caffeine, stress, illness and lack of sleep can all raise heart rate for the same effort. The formula also may not suit your physiology. Use the talk test as a second check.
Do beta-blockers change my target heart rate?
Yes. They lower heart rate during exercise, so age-based zones can be too high. People taking them should follow their doctor guidance and use perceived effort rather than these numbers.
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References and sources
- Tanaka H, Monahan KD, Seals DR (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology 37(1):153-156.
- Karvonen MJ, Kentala E, Mustala O (1957). The effects of training on heart rate: a longitudinal study. Annales Medicinae Experimentalis et Biologiae Fenniae 35:307-315.
- World Health Organization (2020). Guidelines on Physical Activity and Sedentary Behaviour. Link
- American Heart Association, target heart rates and physical activity guidance. Link