Quick start
- Open the Target Heart Rate Calculator.
- Enter age to estimate maximum heart rate.
- Use the first example, "Age 35: 50-85% zone", if you want to see a filled-out calculation before entering your own values.
- Calculate, read the formula line, then copy the result only after the units and assumptions look right.
Best uses
Use this guide when one of these tasks matches what you are trying to do.
- Estimate moderate-intensity heart-rate range.
- Estimate vigorous-intensity heart-rate range.
- Compare simple max-heart-rate and heart-rate-reserve methods.
- Use zones as broad exercise guidance.
What this calculator is for
The Target Heart Rate Calculator estimates exercise zones using age-predicted max heart rate, and can also show heart-rate reserve when resting pulse is entered.
Use it when you want to: Estimate moderate-intensity heart-rate range. Estimate vigorous-intensity heart-rate range.
What to enter
Good answers start with clean inputs. Before calculating, check the labels, units, and dates so the tool is solving the same problem you actually have.
- Enter age to estimate maximum heart rate.
- Choose moderate, vigorous, or custom intensity.
- Add resting heart rate if you want the heart-rate-reserve method.
Example walkthrough
Try the calculator example: Age 35: 50-85% zone. The example result is Target bpm range.
- For age 35, the simple maximum estimate is 220 minus 35.
- The calculator then multiplies that maximum by the selected intensity range.
Formula and steps
The calculator estimates maximum heart rate as 220 minus age, then multiplies by the selected intensity range. It also shows heart-rate reserve when resting pulse is entered.
The formula line on the calculator page is there so the answer is not a mystery. Read it when you need to understand where the number came from.
How to read the answer
Use the result as an educational estimate. For health, pregnancy, nutrition, kidney, alcohol, or training decisions with real consequences, get qualified professional guidance.
- A zone is a range, not a single perfect number.
- Breathing, heat, sleep, medication, and fitness can all change real effort at the same heart rate.
Common mistakes to avoid
Most bad calculator results come from a small input mistake or from using a good estimate for the wrong decision.
- Do not push into a zone that feels unsafe just because the calculator shows it.
- Do not use the simple 220-minus-age estimate as a clinical test.
- Do not ignore medical advice about exercise limits.
What to try next
A related calculator can help check the same topic from another angle instead of relying on one number.
- Use Pace Calculator to compare heart rate with speed.
- Use Calories Burned Calculator for an activity energy estimate.
Sources and safety notes
This guide uses public-health, clinical, or peer-reviewed references where the calculator needs a specific formula or interpretation boundary.
Source links are provided for transparency, but they do not turn the calculator into medical advice or a replacement for professional care.
Examples from the calculator
Target bpm range
Moderate bpm range
Heart-rate reserve range
Common questions
What can I use the Target Heart Rate Calculator for?
Use it for quick educational estimates, planning, comparison, and trend checks. Health and fitness results should be interpreted with context, not as a diagnosis.
How does the Target Heart Rate Calculator calculate the result?
The calculator estimates maximum heart rate as 220 minus age, then multiplies by the selected intensity range. It also shows heart-rate reserve when resting pulse is entered.
Is this medical advice?
No. This page provides an educational estimate only. Talk with a qualified health professional before making medical, pregnancy, nutrition, medication, or safety decisions.
Related tools
- Pace Calculator Calculate running, walking, or cycling pace from time and distance.
- Calories Burned Calculator Estimate exercise calories from MET, body weight, and duration.
- Calorie Calculator Estimate daily calories from BMR, activity level, and goal.
History, privacy, and copying
Recent answers stay visible in the page while you work. The history is kept only in the current browser tab and is not sent to a server.
Copy answer copies the expression and result so you can paste it into notes, homework, a message, or another document.