Target Heart Rate Calculator
Find your maximum heart rate and target heart rate zones for exercise from your age, with an optional resting heart rate for the Karvonen method. Example: at age 40 your estimated maximum is 180 beats per minute and moderate exercise is about 90 to 126 bpm.
Show steps
How to use the Target Heart Rate Calculator
- Enter your age.
- Optionally enter your resting heart rate, measured when you wake up, to use the Karvonen method.
- Pick a maximum heart rate formula.
- Press Calculate to see your zones in beats per minute.
Formula and method
Maximum heart rate is estimated as 208 minus 0.7 times age (Tanaka) or 220 minus age. Target zones are percentages of that maximum. With resting heart rate, the Karvonen method uses heart rate reserve: target = (maximum – resting) x intensity + resting.
Worked example: age 40, no resting rate
| Step | Value |
|---|---|
| Maximum heart rate (208 – 0.7 x 40) | 180 bpm |
| 50% of maximum | 90 bpm |
| 70% of maximum | 126 bpm |
| 85% of maximum | 153 bpm |
Heart rate zones by age (Tanaka formula)
| Age | Max | Moderate (50 to 70%) | Vigorous (70 to 85%) |
|---|---|---|---|
| 20 | 194 | 97 to 136 | 136 to 165 |
| 30 | 187 | 94 to 131 | 131 to 159 |
| 40 | 180 | 90 to 126 | 126 to 153 |
| 50 | 173 | 87 to 121 | 121 to 147 |
| 60 | 166 | 83 to 116 | 116 to 141 |
| 70 | 159 | 80 to 111 | 111 to 135 |
How much exercise do adults need
The American Heart Association recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous activity, plus muscle-strengthening on two days. You can check intensity by wearing a heart rate monitor or by the talk test: you can talk but not sing at moderate intensity.
Frequently asked questions
How do I calculate my target heart rate?
Estimate maximum heart rate (208 – 0.7 x age), then take 50% to 85% of it. At 40 that is about 90 to 153 bpm.
What is a good heart rate for fat burning?
About 60% to 70% of maximum. Total calories burned matter more than the zone, and higher intensity burns more calories per minute.
Which formula is more accurate, 220 – age or Tanaka?
Tanaka tends to be more accurate for adults over 40. Both are averages with a large individual spread.
What is the Karvonen method?
It uses heart rate reserve (maximum minus resting rate), so zones adjust to your fitness level.
How do I measure resting heart rate?
Count your pulse for 60 seconds right after waking up, before getting out of bed, for a few days and take the average.
Is it safe to reach maximum heart rate?
Healthy adults can briefly, but talk to your doctor if you have heart disease, high blood pressure or other conditions, or take medication that affects heart rate.
Sources
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