Heart Rate Calculator

Enter your age, and your resting heart rate if you know it, to get your target heart rate range and five training zones in beats per minute.

Your result

Enter your numbers and press the button. Your result appears here.

How target heart rate is calculated

Target heart rate is a percentage of your maximum heart rate. The American Heart Association suggests 50–70% for moderate exercise and 70–85% for vigorous exercise.

Target = % × (220 − age) Karvonen: target = resting + % × (max − resting)

The Karvonen method uses your heart rate reserve, the gap between resting and maximum. It gives slightly higher numbers and suits people who know their resting rate.

Maximum and target heart rate by age

Age	Max (220 − age)	Moderate 50–70%	Vigorous 70–85%	Max (Tanaka)
20	200	100–140	140–170	194
25	195	98–136	136–166	190
30	190	95–133	133–162	187
35	185	92–130	130–157	184
40	180	90–126	126–153	180
45	175	88–122	122–149	176
50	170	85–119	119–144	173
55	165	82–115	115–140	170
60	160	80–112	112–136	166
65	155	78–108	108–132	162
70	150	75–105	105–128	159
75	145	72–102	102–123	156
80	140	70–98	98–119	152

Beats per minute. Moderate and vigorous ranges follow the American Heart Association.

All calculators on this site

Target heart rate and zones

Measure your heart rate

Maximum heart rate

Resting heart rate

Normal Heart Rate Calculator

Common questions

What is my target heart rate?

For moderate exercise, 50–70% of your maximum (220 − age). For vigorous exercise, 70–85%. At 60 that is about 80–112 and 112–136 bpm.

Is 220 minus age accurate?

It is a rough average. Real maximums vary by 10 to 12 bpm either way. Tanaka and Gulati formulas are closer for many adults.

What is a normal resting heart rate?

60 to 100 beats per minute for adults. Fit people often sit lower, in the 50s.

Do medicines change these numbers?

Yes. Beta blockers and some other heart medicines lower heart rate, so age-based targets do not apply. Ask your doctor for a target.

When should I see a doctor?

If your resting rate is often above 100 or below 50 with dizziness, fainting, chest pain or breathlessness, or if your pulse feels irregular.

Sources

American Heart Association. Target heart rates chart; All about heart rate.
Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37:153–156.
Gulati M et al. Heart rate response to exercise stress testing in asymptomatic women. Circulation 2010;122:130–137.
Karvonen MJ et al. The effects of training on heart rate. Ann Med Exp Biol Fenn 1957;35:307–315.
Cole CR et al. Heart-rate recovery immediately after exercise as a predictor of mortality. N Engl J Med 1999;341:1351–1357.
Uth N et al. Estimation of VO2max from the ratio between HRmax and HRrest. Eur J Appl Physiol 2004;91:111–115.