Target Heart Rate Calculator
Enter your age (and resting heart rate if you know it) to see your estimated maximum heart rate and training zones.
What this tool does
Your maximum heart rate is estimated as 220 minus your age, or 208 minus 0.7 times your age with the Tanaka formula. Training zones are percentages of that figure: moderate exercise is about 70 to 80% and hard exercise 80 to 90%. Adding your resting heart rate uses the Karvonen method for more personal zones.
Estimates maximum heart rate from age with either of two common formulas.
Shows five zones in beats per minute, optionally using heart-rate reserve with your resting rate.
How to use it
- Enter your age.
- Enter your resting heart rate if you know it, or leave 0.
- Choose the maximum heart rate formula.
- Read your zones and aim for the one that fits your session.
Why use this calculator
Shows five heart rate zones from your age, with a choice of the classic 220 − age or the Tanaka formula. Heart rate is a simple guide to how hard you are working. Zones help you pace easy sessions so you can recover, and hard sessions so they are hard enough.
Why we built it
We built the target heart rate calculator to show five zones from age, with a choice of the classic 220 − age or the Tanaka formula and a Karvonen version if you know your resting rate. Use the pace calculator to turn effort into speed, and the calories burned calculator for energy.
Handy alongside this: the One Rep Max Calculator.
Who this tool is for
- Runners, cyclists and gym-goers setting training zones
- Beginners choosing a gentle intensity
- Coaches teaching heart rate training
When to use it
- Planning aerobic training.
- Pacing runs, rides or classes.
- Using a heart rate monitor.
- Understanding what "moderate" effort means.
How it works
Classic: maximum heart rate = 220 − age. Tanaka (2001): 208 − 0.7 × age. Zones are percentage bands of that maximum. The Karvonen method uses heart-rate reserve: zone = resting rate + (maximum − resting) × percentage.
Example: at age 40 the maximum is 180 bpm and the 70-80% zone is 126 to 144 bpm. With a resting rate of 60, the Karvonen 70-80% zone is 144 to 156 bpm.
Age-based maximums are averages with a spread of 10 beats or more. If you feel dizzy, chest pain or unusual breathlessness, stop and seek medical advice, and check with a doctor before starting hard exercise if you have a heart condition or take medicines that change heart rate.
A worked example
These are the values the calculator opens with, so you can see exactly what it does with them. Change any value on the page and the result updates; the figures below come from the same calculation.
| Input | Value |
|---|---|
| Age | 40 |
| Resting heart rate | 0 |
| Maximum heart rate formula | Tanaka: 208 − 0.7 × age |
With those inputs, the calculator returns:
- Estimated maximum heart rate: 180 bpm
- Very light (50-60%): 90 to 108 bpm
- Light (60-70%): 108 to 126 bpm
- Moderate (70-80%): 126 to 144 bpm
- Hard (80-90%): 144 to 162 bpm
- Maximum (90-100%): 162 to 180 bpm
What you give it, and what you get back
| Item | Details |
|---|---|
| Age | Your age in years. |
| Resting heart rate | Optional, measured when relaxed (0 to skip). |
| Formula | Tanaka or classic 220 − age. |
| Output | Maximum heart rate and five zones in bpm. |
Issues you may run into
| What you see | Why it happens | What to do |
|---|---|---|
| My real maximum is different | Age formulas are averages. | Use how you feel and a measured test under supervision. |
| Zones with and without resting rate differ | Karvonen uses reserve. | Pick one method and be consistent. |
| Medication affects my heart rate | Some medicines lower it. | Ask your doctor for personal zones. |
| Monitor reads erratic values | Wrist sensors can be unreliable in motion. | Use a chest strap for accuracy. |
Assumptions and limitations
- Estimates only; individual maximums vary widely.
- Not for people with heart conditions or on heart-rate-altering medication without medical advice.
- It does not design a training plan.
Frequently asked questions
How do I calculate maximum heart rate?
Subtract your age from 220, or use 208 − 0.7 × age. Enter your age above to see both approaches.
What is a target heart rate?
A range of beats per minute, usually 50-85% of your maximum, that you aim for during exercise.
What heart rate burns fat?
The body uses fat at all intensities; moderate zones feel sustainable for longer. Total energy burned matters most for weight.
What is the Karvonen method?
It calculates zones from your heart-rate reserve (maximum minus resting rate), so they reflect your fitness.
How do I measure resting heart rate?
Take your pulse for a minute when you wake, before getting up, for several days and average it.
Is my age stored?
No. It is calculated in your browser.