Target Heart Rate Calculator
Find your maximum heart rate and training zones in beats per minute.
Runs in your browser — nothing is sent or saved.
How to find your target heart rate
- Enter your age.
- Add your resting heart rate if you know it, for a more personal result.
- Leave the formula on 220 minus age, or switch to Tanaka.
- Read your maximum heart rate and the beats-per-minute for each zone.
Maximum heart rate
Your target heart rate zones are worked out from your maximum heart rate, the fastest your heart can safely beat. The common estimate is 220 minus your age. A newer equation from Tanaka, 208 minus 0.7 times your age, tends to fit older adults better. Both are only estimates and can be off by 10 to 20 beats per minute for any one person, since real maximums vary.
Heart rate zones
Once the maximum is set, each training zone is a band of intensity, which is what this heart rate zone calculator maps out. Lower zones build a base and burn a higher share of fat; higher zones build speed and fitness but are harder to sustain.
| Zone | Intensity | Feels like |
|---|---|---|
| Zone 1 | 50 to 60% | very light, warm-up |
| Zone 2 | 60 to 70% | light, can hold a conversation |
| Zone 3 | 70 to 80% | moderate, breathing harder |
| Zone 4 | 80 to 90% | hard, short sentences only |
| Zone 5 | 90 to 100% | maximum, cannot sustain long |
The American Heart Association describes moderate-intensity exercise as 50 to 70% of your maximum heart rate and vigorous as 70 to 85%.
Source: American Heart Association target heart rate guidance.
The Karvonen method
If you enter a resting heart rate, the tool switches to the Karvonen formula, which is based on your heart-rate reserve: the gap between your maximum and resting rates. It sets each target as that reserve times the intensity, added back to your resting rate. Because it factors in your fitness, two people the same age get different targets, which makes it more personal than a plain percentage of maximum.
Source: Karvonen MJ et al. (1957).
An estimate, not medical advice
These formulas are averages, and heart-rate response is affected by fitness, medication, caffeine, heat, and health conditions. If you take beta-blockers or have a heart condition, the numbers may not apply. Check with a doctor before starting hard exercise.
FAQ
What is a good target heart rate?
For general fitness, aim for moderate intensity, about 50 to 70% of your maximum, which the American Heart Association calls the moderate range. Vigorous training sits at 70 to 85%.
How do I calculate my maximum heart rate?
The common estimate is 220 minus your age. The Tanaka formula, 208 minus 0.7 times age, is often more accurate for older adults. Both are estimates.
What is the fat burning heart rate?
Lower zones, roughly 60 to 70% of maximum, burn a higher share of calories from fat. Total calories burned still rise at higher intensity, so the best zone depends on your goal.
What is the Karvonen formula?
It sets your target using heart-rate reserve, the difference between your maximum and resting heart rates. Add your resting rate and this tool uses it automatically.
Are my details private?
Yes. The calculation runs in your browser and nothing you enter is uploaded or saved.