Target Heart Rate Calculator
Estimate maximum heart rate (220 − age) and general moderate (50–70%) and vigorous (70–85%) heart-rate ranges, with optional Karvonen heart-rate-reserve ranges from your resting heart rate.
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About the Target Heart Rate Calculator
Target Heart Rate Calculator gives general heart-rate estimates for exercise intensity. From your age it estimates maximum heart rate with the widely used 220 − age formula, then shows moderate-intensity (50%–70%) and vigorous-intensity (70%–85%) ranges. If you add your resting heart rate, it also calculates heart-rate-reserve ranges with the Karvonen method.
All values are general population estimates: an individual’s real maximum can differ by 10–20 beats per minute or more, and the ranges are not a diagnosis, a safe limit or a personal exercise prescription. Heart conditions, symptoms such as chest pain or dizziness, pregnancy, and medicines that affect heart rate all require advice from a qualified healthcare professional before using heart-rate targets.
How to use
- Enter your age in years (adults, 18–100).
- Optionally enter your resting heart rate, measured for 60 seconds before getting up.
- Click Calculate to see your estimated maximum and general intensity ranges.
- If you entered a resting heart rate, review the Karvonen ranges too.
- Copy or download the summary if you want to keep it.
Key features
- Estimated maximum heart rate using 220 − age.
- Moderate (50–70%) and vigorous (70–85%) ranges of estimated maximum.
- Optional Karvonen heart-rate-reserve ranges from resting heart rate.
- Method and worked example shown with your numbers.
- Validation of age and resting heart rate.
- Copy Summary, Download Summary, Reset and Back.
Best practices
- Measure resting heart rate on several mornings and use a typical value.
- Treat the ranges as rough guides — how you feel matters too.
- Get medical advice before using heart-rate targets if you have a heart condition, symptoms, are pregnant or take heart-rate-affecting medicines.
- Stop exercising and seek help if you feel chest pain, faintness or unusual breathlessness.
- Remember that devices measuring heart rate can be inaccurate.
Benefits
- Quick, transparent heart-rate estimates.
- Two methods: percentage of maximum and heart-rate reserve.
- No device, account or app needed.
- Private — calculated in your browser.
Frequently asked questions
How is maximum heart rate estimated?
With the common formula 220 − age. It is a population estimate; your real maximum may be quite a bit higher or lower.
What are the moderate and vigorous ranges?
Moderate is shown as 50%–70% of estimated maximum heart rate and vigorous as 70%–85%. These are general intensity descriptions, not targets you must reach.
What is the Karvonen method?
It uses heart-rate reserve — maximum minus resting heart rate. Target = ((max − resting) × intensity) + resting. It is shown only if you enter a resting heart rate.
Are these safe limits?
No. The tool does not give safe limits or exercise prescriptions. If you have a heart condition, symptoms, are pregnant or take medicines that affect heart rate (such as beta-blockers), ask a qualified healthcare professional before using heart-rate targets.
Why does it only accept ages 18 to 100?
The formulas shown are general adult estimates. For children and teenagers, ask a healthcare professional.
What resting heart rate values are accepted?
Whole numbers from 30 to 120 beats per minute. If your measured resting rate is outside this range, check your measurement and consider speaking to a healthcare professional.