Target Heart Rate Calculator
Find your target heart rate zones for exercise based on your age.
Try an example
190 bpm
About this calculator
How This Target Heart Rate Calculator Works
Enter your age, and the calculator estimates your maximum heart rate along with moderate- and vigorous-intensity exercise zones based on it.
Worked Example
At age 30: estimated max heart rate is 190 bpm. The moderate zone (50-70% of max) is 95-133 bpm; the vigorous zone (70-85% of max) is 133-162 bpm.
The Formula
Max HR = 220 − Age, a widely used population-average estimate. Zones are then a percentage of that max: 50-70% for moderate-intensity exercise, 70-85% for vigorous-intensity exercise, per general guidance from organizations like the American Heart Association.
A Note on Accuracy
The 220-minus-age formula is a rough population average — actual maximum heart rate varies meaningfully between individuals of the same age, by as much as 10-20 bpm in either direction. It's a reasonable starting point for general fitness planning, but athletes or anyone training with precise heart-rate targets may get a more accurate number from a supervised max-effort test rather than relying on the formula alone.
Worked example
At age 30, estimated max heart rate is 220 − 30 = 190 bpm. Moderate exercise (50-70% of max) falls between 95 and 133 bpm; vigorous exercise (70-85%) falls between 133 and 162 bpm.
Frequently asked questions
How accurate is the 220 minus age formula?
It's a widely used estimate, but individual max heart rate can vary by 10-20 bpm from this formula. It's a reasonable starting point, not a precise measurement.
What's the difference between moderate and vigorous zones?
Moderate intensity feels like a brisk walk — you can talk but not sing. Vigorous intensity is harder to sustain a conversation during, like running or a fast cycling pace.
Should I consult a doctor before using heart rate zones for exercise?
Yes, especially if you have a heart condition, are new to exercise, or take medication that affects heart rate — these zones are general fitness guidance, not medical advice.