Target Heart Rate Calculator

What this target heart rate calculator does

Target heart rate zones help you gauge exercise intensity. This calculator estimates your maximum heart rate from age, then calculates bpm ranges for very light, light, moderate, hard, and maximum zones. It supports the Karvonen method, which uses your resting heart rate, and a simpler percent-of-max method.

The result is a training guide, not a medical measurement. Heart rate varies with fitness, medication, temperature, hydration, and stress.

How to use this calculator

1. Enter your age.
2. Enter your resting heart rate, measured after a few minutes of rest.
3. Choose a maximum heart rate formula.
4. Choose the Karvonen or percent-of-max intensity method.
5. Click Calculate to see your target range and zones.

The default example is a 30-year-old with a resting heart rate of 70 bpm using the Haskell & Fox formula and Karvonen method.

Target heart rate formulas

Max heart rate:
  Haskell & Fox: 220 − age
  Tanaka:        208 − 0.7 × age
  Nes:           211 − 0.64 × age

Karvonen:
  target = (max − resting) × intensity% + resting

Percent of max:
  target = max × intensity%

The aerobic target shown is 50–85% of heart rate reserve (or 50–85% of max in percent-of-max mode).

What the results mean

• Estimated max heart rate: the formula-based ceiling.
• Target range: the bpm range for moderate to hard aerobic exercise.
• Zones: very light (50–60%), light (60–70%), moderate (70–80%), hard (80–90%), and maximum (90–100%).

The default example has a max of 190 bpm, an aerobic target of 130–172 bpm, and zones from 130–142 up to 178–190 bpm.

Assumptions and limitations

The age formulas are population estimates and can be off by 10–12 bpm for an individual. The Karvonen method requires a reliable resting heart rate. Medications such as beta blockers can lower heart rate and make the zones less useful.

The calculator does not diagnose heart conditions or prescribe exercise intensity. Stop exercising and seek medical help if you experience chest pain, fainting, or unusual shortness of breath.

Frequently asked questions

Which max heart rate formula should I use?

Haskell & Fox is the familiar 220 − age formula. Tanaka and Nes are more recent estimates. The differences are usually small, but individual variation is larger than the formula differences.

What is the Karvonen method?

It uses heart rate reserve: the difference between maximum and resting heart rate. It personalizes the target based on your resting fitness.

Why is my target different from my gym's chart?

Gyms often use percent-of-max rather than heart rate reserve, and they may use a different max heart rate estimate. Compare methods before comparing numbers.

Is a higher heart rate always better?

No. Higher is not automatically better, and very high intensity is not appropriate for every session. Most aerobic training happens at moderate intensity, with harder sessions used deliberately.

Reference table

RPE scale and intensity

On the 1–10 RPE scale, 3–4 is moderate and 7–8 is vigorous. RPE is subjective; combine it with heart-rate targets and how you feel.

Source

References:

• American Heart Association — Target heart rates
• CDC — Physical Activity Guidelines for Americans

Disclaimer

This calculator is for informational and educational purposes only. It is not medical advice. Heart rate targets vary by individual. Consult a clinician before starting or changing an exercise program, especially if you have a heart condition or take medication.