Target Heart Rate Calculator

Enter your age and resting heart rate to estimate your maximum heart rate, heart rate zones, heart rate reserve, and target heart rate.

This calculator is useful for beginners, regular gym users, runners, cyclists, and anyone who wants to better understand exercise intensity.

What Is a Target Heart Rate?

Your target heart rate is a range of heartbeats per minute that can be used as a general guide for exercise intensity.

When you exercise, your heart beats faster because your muscles need more oxygen.

Your target heart rate can help you understand whether your workout is relatively easy, moderate, or vigorous.

For many adults, a commonly used general estimate is:

Maximum Heart Rate = 220 − Age

The American Heart Association uses this as a general estimate and notes that these numbers are averages, not exact limits for every person.

How to Use the Target Heart Rate Calculator

Using our heart rate calculator is simple.

Step 1: Enter your age

Enter your age in years.

For example:

Age = 40

Step 2: Enter your resting heart rate

Your resting heart rate is your pulse when you are relaxed.

For example:

Resting heart rate = 70 bpm

Step 3: Calculate

Click the calculate button.

The calculator can estimate your:

• Maximum heart rate
• Resting heart rate
• Heart rate reserve
• Moderate exercise zone
• Vigorous exercise zone
• Target heart rate

The result gives you a simple range that you can use while exercising.

Target Heart Rate Formula

One simple method for estimating target heart rate starts with your estimated maximum heart rate.

Maximum Heart Rate Formula

Maximum Heart Rate = 220 − Age

For example, if you are 40 years old:

220 − 40 = 180 bpm

Your estimated maximum heart rate is therefore 180 beats per minute.

This is only an estimate. Your actual maximum heart rate can be different.

Target Heart Rate Zones

Target heart rate zones are commonly expressed as a percentage of estimated maximum heart rate.

Moderate Intensity

A common general range for moderate-intensity exercise is:

50% to 70% of maximum heart rate

For a 40-year-old:

Maximum heart rate = 180 bpm

50% of 180 = 90 bpm

70% of 180 = 126 bpm

So the estimated moderate target zone is:

90–126 bpm

Vigorous Intensity

A common general range for vigorous exercise is:

70% to 85% of maximum heart rate

For a 40-year-old:

70% of 180 = 126 bpm

85% of 180 = 153 bpm

Estimated vigorous zone:

126–153 bpm

These ranges are general guides and should not be treated as exact limits for everyone.

Target Heart Rate by Age

Here is a simple estimated target heart rate chart using the 220-minus-age method.

Age	Estimated Max HR	50%–70% Moderate	70%–85% Vigorous
20	200 bpm	100–140 bpm	140–170 bpm
25	195 bpm	98–137 bpm	137–166 bpm
30	190 bpm	95–133 bpm	133–162 bpm
35	185 bpm	93–130 bpm	130–157 bpm
40	180 bpm	90–126 bpm	126–153 bpm
45	175 bpm	88–123 bpm	123–149 bpm
50	170 bpm	85–119 bpm	119–145 bpm
55	165 bpm	83–116 bpm	116–140 bpm
60	160 bpm	80–112 bpm	112–136 bpm
65	155 bpm	78–109 bpm	109–132 bpm
70	150 bpm	75–105 bpm	105–128 bpm
75	145 bpm	73–102 bpm	102–123 bpm
80	140 bpm	70–98 bpm	98–119 bpm

These are estimates, not personalized medical targets.

What Is Maximum Heart Rate?

Maximum heart rate is the highest heart rate your heart can reach during very hard exercise.

A commonly used estimate is:

Maximum Heart Rate = 220 − Age

For example:

Age = 30

220 − 30 = 190 bpm

Age = 50

220 − 50 = 170 bpm

Age = 60

220 − 60 = 160 bpm

The formula is convenient, but it does not predict the exact maximum heart rate for every person.

What Is Resting Heart Rate?

Your resting heart rate is the number of times your heart beats per minute while you are relaxed.

A good time to check it is when you are calm and rested, such as in the morning before getting up.

For many adults, a resting heart rate between 60 and 100 bpm is considered typical.

Fitness level, stress, medications, illness, caffeine, and other factors can affect heart rate.

What Is Heart Rate Reserve?

Heart rate reserve (HRR) is the difference between your estimated maximum heart rate and your resting heart rate.

Formula

Heart Rate Reserve = Maximum Heart Rate − Resting Heart Rate

For example:

Age = 40

Estimated maximum heart rate = 180 bpm

Resting heart rate = 70 bpm

Heart rate reserve:

180 − 70 = 110 bpm

Heart rate reserve is useful when calculating target heart rate using the Karvonen method.

Karvonen Formula

The Karvonen formula, also called the heart-rate-reserve method, takes your resting heart rate into account.

The basic formula is:

Target Heart Rate = Resting Heart Rate + (Heart Rate Reserve × Exercise Intensity)

For example:

Age = 40

Resting heart rate = 70 bpm

Maximum heart rate = 180 bpm

Heart rate reserve:

180 − 70 = 110

If you use 50% intensity:

70 + (110 × 0.50)

70 + 55 = 125 bpm

Estimated target heart rate:

125 bpm

Using resting heart rate can give a different result from simply multiplying maximum heart rate by a percentage.

Target Heart Rate Calculator Using the Karvonen Method

If your calculator includes the Karvonen method, you normally need three pieces of information:

• Age
• Resting heart rate
• Exercise intensity

The calculator first estimates maximum heart rate.

Then it calculates heart rate reserve.

Finally, it uses the selected intensity to estimate the target heart rate.

This method is often useful when you want your resting heart rate included in the calculation.

Heart Rate Zones Explained

Heart rate zones are simply ranges that describe exercise intensity.

Zone 1 – Very Light Activity

This is an easy level of activity.

Examples include:

• Easy walking
• Light movement
• Warm-up exercises
• Cool-down exercises

You should generally be able to talk comfortably.

Zone 2 – Light to Moderate Activity

This zone is commonly associated with steady aerobic activity.

Examples include:

• Brisk walking
• Easy cycling
• Light jogging
• Easy cardio

You can usually talk, although you may notice your breathing becoming faster.

Zone 3 – Moderate to Hard Activity

Your breathing becomes more noticeable and maintaining a conversation becomes harder.

Examples include:

• Faster cycling
• Jogging
• Continuous cardio
• Faster uphill walking

Zone 4 – Hard Activity

This is a higher-intensity zone.

Examples include:

• Fast running
• Hard cycling
• Interval training

You may only be able to say a few words before needing another breath.

Zone 5 – Very Hard Activity

This represents very high effort.

It is generally used for short periods rather than long continuous exercise.

Not everyone should train at very high intensity, especially if they are new to exercise.

Target Heart Rate for Weight Loss

Many people search for a target heart rate for fat burning or a fat burning heart rate calculator.

Heart rate can be useful for measuring exercise intensity, but there is not one magic heart rate that automatically causes weight loss.

Weight loss depends on your overall energy balance, food intake, physical activity, sleep, and other factors.

A moderate-intensity workout can still be an excellent choice because it is often easier to maintain consistently.

The most useful target is usually one that matches your fitness level and allows you to exercise safely and consistently.

Target Heart Rate for Running

Runners often use a target heart rate calculator for running to understand workout intensity.

For example:

• Easy runs may use a lower intensity.
• Steady runs may use a moderate intensity.
• Hard intervals may use a higher intensity.
• Recovery runs should generally feel easier.

Your running pace can change because of weather, hills, fatigue, fitness, and other factors, so heart rate can provide another way to monitor effort.

Target Heart Rate for Walking

Walking can also raise your heart rate.

A brisk walk may put you into a moderate-intensity range.

The CDC notes that during moderate-intensity activity, you can generally talk but not sing comfortably. During vigorous activity, you will usually only be able to say a few words before pausing for breath.

This is called the talk test and can be useful when you do not have a heart-rate monitor.

Target Heart Rate for Cycling

Cyclists can also use target heart rate zones to control workout intensity.

For example:

Easy cycling: lower intensity

Steady cycling: moderate intensity

Hard cycling: higher intensity

Your target range can help you avoid starting a workout too hard and make it easier to keep a consistent effort.

How to Check Your Heart Rate

You can check your pulse manually or use a fitness tracker.

To check your pulse manually:

1. Stop or slow down safely.
2. Place your index and middle fingers over the pulse on your wrist.
3. Count your heartbeats.
4. Count for 60 seconds for a direct beats-per-minute reading.

You can also use a smartwatch, fitness band, chest strap, or exercise machine that measures heart rate.

Wearable readings are convenient, but they are not always perfectly accurate.

Target Heart Rate vs. Maximum Heart Rate

These two terms are different.

Maximum heart rate is an estimate of the highest heart rate you might reach during maximum effort.

Target heart rate is a range used to guide exercise intensity.

For example, a 40-year-old may have:

Estimated maximum heart rate:

180 bpm

Moderate target range:

90–126 bpm

Vigorous target range:

126–153 bpm

So 180 bpm is the estimated maximum, while the target ranges are lower exercise-intensity ranges.

What Is a Good Heart Rate During Exercise?

There is no single heart rate that is perfect for everyone.

Your age, fitness level, medications, health conditions, exercise type, and other factors can affect your heart rate.

That is why a target heart rate calculator should be used as a general guide rather than a medical diagnosis.

Your perceived effort also matters.

If an exercise feels unusually difficult, you feel unwell, or something does not feel right, stop and seek appropriate medical advice.

Target Heart Rate Calculator for Beginners

If you are new to exercise, you do not need to immediately train at a high heart rate.

Start at a comfortable intensity and gradually increase your activity as your fitness improves.

Walking is a simple starting point for many people.

You can then progress to:

• Brisk walking
• Cycling
• Jogging
• Swimming
• Cardio workouts

The CDC recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, along with muscle-strengthening activity on at least two days each week.

Why Is My Heart Rate Higher Than Normal During Exercise?

Your heart rate can change from day to day.

Factors that can raise heart rate include:

• Hard exercise
• Heat
• Stress
• Anxiety
• Dehydration
• Lack of sleep
• Caffeine
• Illness
• Some medications

Because of this, do not assume that one heart-rate reading tells you everything about your health.

Is a Lower Heart Rate Always Better?

Not necessarily.

A lower resting heart rate can be normal in some physically fit people, but heart rate needs to be considered in context.

The goal during exercise is not simply to get your heart rate as high as possible.

Instead, choose an intensity that fits your workout and fitness level.

Frequently Asked Questions

What is a target heart rate?

Target heart rate is an estimated range of beats per minute that can be used to guide exercise intensity.

How do I calculate my target heart rate?

One simple method is to estimate maximum heart rate using:

220 − age

Then multiply the maximum heart rate by the desired exercise-intensity percentage.

Another method is the Karvonen formula, which also uses resting heart rate.

What is my target heart rate by age?

Your target heart rate generally becomes lower with age when using age-based maximum-heart-rate estimates. Use the age chart above as a general guide.

What is a normal target heart rate during exercise?

There is no single normal number for everyone. A common general guide is 50–70% of estimated maximum heart rate for moderate activity and 70–85% for vigorous activity.

What is the 220 minus age formula?

The formula estimates maximum heart rate:

Maximum Heart Rate = 220 − Age

It is a simple estimate and not an exact measurement.

What is the Karvonen formula?

The Karvonen formula uses resting heart rate and heart rate reserve to estimate a target heart rate at a selected exercise intensity.

What is heart rate reserve?

Heart rate reserve is the difference between estimated maximum heart rate and resting heart rate.

HRR = Maximum Heart Rate − Resting Heart Rate

What should my heart rate be when walking?

It depends on your age, fitness, walking speed, and other factors. A brisk walk is generally considered moderate-intensity activity when it makes you breathe harder and raises your heart rate.

What should my heart rate be when running?

Running is generally vigorous-intensity activity, but the appropriate heart rate depends on your individual fitness and workout. Use the calculator as a general guide rather than trying to reach your maximum heart rate.

Is 170 bpm too high during exercise?

It depends on your age, fitness, activity, and individual health. A heart rate that may be expected during hard exercise for one person may be inappropriate for another. If you experience concerning symptoms, stop exercising and seek medical help.

Can I use this calculator for weight loss?

Yes, you can use it to understand exercise intensity. However, there is no single heart rate that guarantees fat loss. Weight management depends on overall diet, activity, and other lifestyle factors.

Can I use a smartwatch to check my target heart rate?

Yes. Many smartwatches and fitness trackers can measure heart rate during exercise. Their readings can be useful for general exercise tracking but may not always be exact.

Final Thoughts

Our Target Heart Rate Calculator gives you a simple way to estimate your exercise heart rate zones.

You can use it to find your maximum heart rate, target heart rate, resting heart rate, heart rate reserve, moderate-intensity zone, vigorous-intensity zone, and Karvonen target heart rate.

Whether you are walking, running, cycling, doing cardio, or working out at the gym, understanding your heart rate can help you better understand exercise intensity.

Use the calculator as a general guide, listen to your body, and focus on building a workout routine that you can maintain consistently.

Important: This calculator is for general educational and fitness purposes only. It does not provide medical advice or diagnose heart problems. If you have a heart or other medical condition, take medications that affect heart rate, have been inactive for a long time, or are unsure about starting vigorous exercise, speak with a qualified healthcare professional before changing your exercise routine.