Health & Fitness
Heart Rate Calculator
Find your max heart rate and target training zones.
Age
yrs
Used to estimate your maximum heart rate
Resting Heart Rate
bpm
Measure first thing in the morning, before getting up
Max HR Formula
The classic estimate — simple but less precise for older adults
Target Intensity
70%
Moderate — improves aerobic fitness (cardio zone)
Intensity
70%
Target Heart Rate
0 bpm
Cardio zone
Max Heart Rate
0 bpm
Heart Rate Reserve
0 bpm
Resting Heart Rate
0 bpm
Formula Used
220 − Age
📊 Target Heart Rate Zones
| Zone | Intensity | BPM Range |
|---|
How the formula works
Target HR = ((Max HR − Resting HR) × Intensity%) + Resting HR
- Max HR (Traditional) = 220 − Age
- Max HR (Tanaka) = 208 − (0.7 × Age) — generally considered more accurate, especially for older adults
- Heart Rate Reserve (HRR) = Max HR − Resting HR
- Target HR (Karvonen Method) factors in your resting heart rate for a more personalized zone than % of Max HR alone
- These are population-average estimates — individual max heart rate can vary meaningfully; consult a doctor before starting an intense exercise program