Target Heart Rate Calculator
Your target heart rate is the range that gives you the benefit you want from exercise without overdoing it. Enter your age and choose moderate or vigorous intensity to get your target range in beats per minute.
The American Heart Association defines moderate intensity exercise as 50% to 70% of maximum heart rate, and vigorous cardio exercise as 70% to 85% of max HR. Adding your resting heart rate enables the precise Karvonen Heart Rate Reserve method.
Target Heart Rate Window
Karvonen (Heart Rate Reserve)You can speak in complete sentences comfortably without gasping.
10-Second Pulse Count
20–24 beats
Count beats for 10 seconds right after pausing
Estimated Max Heart Rate
180 bpm
Age-predicted physiological maximum
Target Zone Span
50% – 70%
Moderate (50–70%)
American Heart Association Intensity Standards
| Zone / Category | Intensity | Talk Test Cue |
|---|---|---|
| Warmup / Active Recovery | 50% – 60% | Can converse effortlessly, zero breathing strain |
| AHA Moderate Aerobic (Fat Burn) | 50% – 70% | Can speak in full sentences comfortably |
| AHA Vigorous / Cardio Conditioning | 70% – 85% | Can speak in short phrases or broken sentences |
| Peak Anaerobic / High Intensity | 85% – 100% | Gasping for breath, conversation impossible |
Source: American Heart Association (AHA) and ACSM Guidelines for Exercise Testing and Prescription.
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Instant Live Maths
Calculates in real time as you type
Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
Suggest a Feature or Improvement for Target Heart Rate Calculator
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How to use Target Heart Rate Calculator
- 1Enter your age in years.
- 2Optionally provide your morning resting heart rate to use the Karvonen method.
- 3Choose your training intensity: Moderate (AHA), Vigorous (Cardio), or Custom %.
- 4Read your target BPM window, 10-second pulse count check, and talk-test cues.
Tanaka formula vs Fox 220-Age
The traditional '220 − age' formula substantially underestimates max heart rate in older adults and overestimates it in younger people. We use the Tanaka (2001) formula: HRmax = 208 − (0.7 × Age), validated across thousands of healthy subjects.
The Talk Test validation
During moderate activity (50–70%), you can speak comfortably in full sentences. During vigorous activity (70–85%), speech is restricted to short phrases between breaths.
Frequently Asked Questions
What is a good target heart rate?
50 to 70% of max for moderate exercise and 70 to 85% for vigorous, per the American Heart Association.
What is the fat-burning heart rate?
Around 60 to 70% of max, though total calories burned matter more for fat loss than the zone.
How do I take my pulse during exercise?
Count beats for 10 seconds at your wrist or neck and multiply by 6.
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Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water