Target Heart Rate Calculator
Enter your age to see target heart rate ranges for different exercise intensities, using the 220-minus-age formula.
A reference estimate, not medical advice.
How to use the Target Heart Rate Calculator
- Type your age into the Age field, which starts at 30, then press Calculate.
- One line gives the maximum rate and two target bands in beats per minute.
- Compare those bands with what a monitor reads while you are training.
Fifty, seventy and eighty-five percent of 220 minus age
The maximum is taken as 220 minus your age. The light band runs from 50 to 70 percent of it and the moderate band from 70 to 85 percent, each rounded to a whole beat. Resting heart rate has no field here, so these are percentages of maximum.
Target bands by age
Subtracting age from 220 describes a population average, and real maximums at any one age spread well above and below it. Use the bands as a starting point and adjust by how the effort feels.
| Age | Max | Light 50-70% | Moderate 70-85% |
|---|---|---|---|
| 20 | 200 | 100-140 | 140-170 |
| 30 | 190 | 95-133 | 133-162 |
| 40 | 180 | 90-126 | 126-153 |
| 50 | 170 | 85-119 | 119-145 |
| 60 | 160 | 80-112 | 112-136 |
All in beats per minute.
Frequently asked questions
How accurate is this formula?
It is the most widely used estimate, but individual maximum heart rates vary considerably from the average at any given age.
Should I check with a doctor first?
If you have a heart condition or any existing medical issue, talk to a healthcare professional before setting training intensity.
How do I check my pulse without a monitor?
Count the beats at your wrist for 15 seconds and multiply by four. Do it the moment you stop, because the rate drops quickly once you are still.
Why do other calculators give me different zones?
Most of them use the Karvonen method, which works from heart rate reserve and needs your resting rate. This page has no resting rate field.