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Target Heart Rate Calculator

This target heart rate calculator estimates your maximum heart rate from your age and gives your target zones for moderate and vigorous exercise in beats per minute, using the method published by the American Heart Association (AHA).

Result

Target heart rate: 90–153 bpm

Moderate intensity (50–70%)90–126 bpm
Vigorous intensity (70–85%)126–153 bpm
Estimated maximum heart rate180 bpm

Estimates based on age. Some heart medications, such as beta blockers, lower heart rate; ask your doctor what range is right for you.

How Target Heart Rate Is Calculated

1. Estimate your maximum heart rate

Maximum heart rate ≈ 220 − age

This is the highest number of beats per minute your heart is estimated to reach during all-out effort. You don’t need to exercise at this level.

2. Work out the zones

  • Moderate intensity = maximum × 0.50 to maximum × 0.70
  • Vigorous intensity = maximum × 0.70 to maximum × 0.85

Worked Example

For a 50-year-old:

  1. Maximum heart rate: 220 − 50 = 170 bpm
  2. Moderate zone: 170 × 0.50 = 85 to 170 × 0.70 = 119, so 85–119 bpm
  3. Vigorous zone: 119 to 170 × 0.85 = 144.5, so 119–145 bpm

Target Heart Rate by Age

Age Moderate (50–70%) Vigorous (70–85%) Max heart rate
20 100–140 bpm 140–170 bpm 200 bpm
30 95–133 bpm 133–162 bpm 190 bpm
40 90–126 bpm 126–153 bpm 180 bpm
50 85–119 bpm 119–145 bpm 170 bpm
60 80–112 bpm 112–136 bpm 160 bpm
70 75–105 bpm 105–128 bpm 150 bpm

Tips for Training With Heart Rate Zones

Start at the low end

If you’re new to exercise, aim for the lower part of the moderate zone and build up over a few weeks.

Use the talk test as well

Heart rate varies with heat, hydration, caffeine, stress and sleep. During moderate activity you can talk but not sing; during vigorous activity you can say only a few words before pausing for breath.

Stop if something feels wrong

Chest pain, dizziness or unusual shortness of breath are reasons to stop and get medical advice, whatever your heart rate.

Fuel and recovery

To see how much energy exercise adds to your day, try the calorie calculator. Good recovery also depends on sleep; the sleep calculator helps plan bedtimes.

Frequently Asked Questions

How do I calculate my target heart rate?

Subtract your age from 220 to estimate your maximum heart rate, then multiply it by the percentages for the intensity you want. The AHA puts moderate activity at about 50–70% of maximum and vigorous activity at about 70–85%. For a 40-year-old, the maximum is 180 bpm, so the moderate zone is 90–126 bpm.

What is a normal resting heart rate?

For most adults, a normal resting heart rate is between 60 and 100 beats per minute, according to the AHA. Well-trained athletes often have lower resting rates. Measure it first thing in the morning, before you get out of bed.

How do I check my heart rate during exercise?

Find your pulse on the inside of your wrist or the side of your neck, count the beats for 15 seconds and multiply by 4. A fitness watch or chest strap does this automatically.

Is the 220 minus age formula accurate?

It's a population estimate. Actual maximum heart rates vary from person to person, so treat the zones as a guide and pay attention to how hard the exercise feels. If you can talk but not sing, you're usually at a moderate intensity.

What if I take heart medication?

Some medications, including beta blockers used for high blood pressure, lower your heart rate and your maximum heart rate. Age-based zones may then be too high. Ask your doctor or cardiologist what target range is right for you.

How much exercise is recommended?

The Physical Activity Guidelines for Americans recommend at least 150 minutes a week of moderate-intensity aerobic activity, or 75 minutes of vigorous activity, or an equivalent mix, plus muscle-strengthening activity on 2 or more days a week.

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