Search
Search for a symbol or emoji...
Target Heart Rate Calculator
If you enter resting HR, zones use the Karvonen (heart rate reserve) method—like common training charts. Leave blank to use percentages of estimated max HR only.
Estimated max heart rate: 184 bpm · Heart rate reserve: 114 bpm
Target heart rate during aerobic exercise: 127 to 167 bpm (50–85% of heart rate reserve).
Training zones
| Exercise intensity | Heart rate reserve | Target heart rate (bpm) |
|---|---|---|
| Very light | 50 - 60% | 127 - 138 |
| Light | 60 - 70% | 138 - 150 |
| Moderate | 70 - 80% | 150 - 161 |
| Hard | 80 - 90% | 161 - 173 |
| VO₂ max (maximum) | 90 - 100% | 173 - 184 |
Estimates only—actual max HR varies widely. Use perceived exertion and medical advice when needed.
Target Heart Rate Calculator: Zones, Karvonen, and Max HR Formulas
How to use
- Enter your age.
- Optionally enter resting heart rate (morning or seated pulse) for Karvonen zones.
- Pick a max-HR formula; compare if you like.
- Read the aerobic range line and the color-coded zone table.
Max HR formulas (reference)
Haskell & Fox (1971): 220 − age. Tanaka et al. (2001): 208 − 0.7 × age. Nes et al. (2013): 211 − 0.64 × age. All are population estimates; lab or field testing is more accurate when available.
Guide
What this calculator does
This tool estimates max heart rate (MHR) from your age using common formulas, then builds five training zones. When you add resting heart rate, zones follow the Karvonen method (heart rate reserve), similar to charts on tools such as https://www.calculator.net/target-heart-rate-calculator.html.
Without resting HR, zone percentages apply directly to estimated MHR—a simpler view that ignores individual resting rate.
Karvonen in one line
Reserve = MHR − resting HR. For a zone from 70% to 80% of reserve, target BPM ≈ resting + reserve × 0.70 through resting + reserve × 0.80, rounded.
The aerobic summary (50–85%)
The highlighted sentence above the table is a typical “moderate activity” band using reserve (or MHR %) so you can see a single range for general aerobic work—not a substitute for a personalized plan from a coach or clinician.
Practical notes
Medications and caffeine
Beta blockers and some drugs lower exercising heart rate; caffeine and dehydration can raise it. Estimates never replace how you feel or medical guidance.
Wearables
Optical wrist sensors lag and drift; a chest strap is usually closer to ECG-based HR for steady-state work.
Limitations
- Not for diagnosing heart conditions.
- Large individual error vs true max HR is normal.
- Does not replace professional exercise prescription when you have cardiovascular risk.
FAQ
Which max HR formula is best?
None is perfect. Tanaka and Nes are often cited as slightly better on averages than 220−age, but your measured max from a test beats any formula.
Do I need resting heart rate?
No. Karvonen personalizes zones when you know resting HR; without it, the table still works using % of estimated MHR.