Age, Resting heart rate (optional)
Target Heart Rate Calculator
Find your exercise heart rate zones from your age and resting pulse.
Waiting for input
How this calculator works
Maximum heart rate is estimated as 220 minus your age. The American Heart Association describes moderate exercise as 50-70% of that maximum and vigorous exercise as 70-85%. If you enter a resting heart rate, the calculator also shows Karvonen zones, which scale the effort to your heart rate reserve and suit fitter people better.
Formula
- Maximum heart rate = 220 − age
- Tanaka alternative: 208 − 0.7 × age
- Percent-of-max zone = maximum × intensity
- Karvonen zone = (maximum − resting) × intensity + resting
Worked example
Age 40, resting pulse 60
- Age
- 40
- Resting heart rate (optional)
- 60
Result90 - 153 bpm
Target range for exercise at age 40. Estimated maximum 180 bpm.
Things to keep in mind
- Age formulas can be off by 10-12 beats per minute for an individual.
- Some medicines, such as beta blockers, lower heart rate. Ask your doctor which targets apply to you.
- For general information only. It is not medical advice; talk to a health professional about your own situation.
Frequently asked questions
What is a good target heart rate for fat burning?
Moderate intensity, about 50-70% of your maximum heart rate, is the zone usually labelled fat burning. Higher intensities burn more total calories per minute, so both have a place.
How do I measure my resting heart rate?
Count your pulse for 60 seconds right after waking, before getting out of bed. Averaging three mornings gives a steadier figure.
Is 220 minus age accurate?
It is a population average. The Tanaka formula (208 − 0.7 × age) fits older adults slightly better. A supervised exercise test is the only way to find your true maximum.
Sources
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Results are estimates based on the values you enter and the published method shown above. They do not replace professional medical, financial or legal advice. Method reviewed October 7, 2026. About this site