Target Heart Rate Calculator
Adjust the inputs below. Results update as you type.
How it works
Max HR ≈ 220 − age (Haskell-Fox formula); Tanaka: 208 − (0.7 × age) is more accurate for adults over 40. Heart Rate Reserve method (Karvonen): THR = ((max HR − resting HR) × intensity%) + resting HR. Zone 2 training (60–70% max HR) builds aerobic base; Zone 4–5 (80–95%) improves VO2 max. Monitor actual HR with a chest strap for accuracy.
Input guidance
- Use measured values (recent weight, height, activity level) rather than guesses.
- Recalculate every few weeks as your routine and body metrics change.
- Pair screening metrics with context such as sleep, stress, and medical history.
The formula
Maximum heart rate ≈ 220 − age. Target training zones are percentages of that: about 50–70% for moderate and 70–85% for vigorous exercise.
Worked example
For a 40-year-old, max HR ≈ 180. A moderate zone of 50–70% is about 90–126 beats per minute.
More examples to test
- Maintenance case: keep activity constant and observe expected baseline ranges.
- Adjustment case: change only one major variable to understand sensitivity.
How to interpret results
Use results for awareness and planning, then validate with qualified medical or nutrition professionals for individualized decisions.
When this can be inaccurate
Population formulas cannot account for all biological factors such as medical conditions, medication effects, body composition differences, and genetics.
Change history
- July 2026: Quality-reviewed for publication with formula checks and explanatory copy updates.
Site-wide corrections also appear on the corrections log.
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General wellness resource.
Frequently asked questions
What is my target heart rate?+
A percentage band of your estimated maximum heart rate that matches your goal — moderate zones for fat burning and endurance, higher zones for fitness gains.
Is 220 minus age exact?+
It is a rough estimate with wide individual variation. The Tanaka formula (208 − 0.7×age) is often more accurate for older adults.
Why train in zones?+
Different intensities develop different systems. Lower zones build aerobic base and recovery; higher zones build speed and cardiovascular capacity.
Can this calculator diagnose a condition?+
No. It is a screening and education tool only, not a clinical diagnosis.
When should I seek professional advice?+
Seek professional advice when results are extreme, persistent, or conflict with symptoms, goals, or prior medical guidance.