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Target Heart Rate Calculator

The calculator will readily calculate the target or maximum heart rates by considering the Karvonen and Zoladz methods as standards. Additionally, you can obtain a detailed heart training chart through this calculator.

Target Heart Rate Zone Method:

MHR Formula:

Basic by Age:

Target Zone

Your Desired Percent Effort:

Burn Fat:

Related

Estimate your maximum heart rate and monitor exercise intensity with the target heart rate (THR) calculator. This tool provides your maximum safe cardio beat rate based on your age and selected exercise intensity level.

Additionally, the calculator helps determine training zones using the Karvonen and Zoladz methods and provides a heart rate training chart for reference.

Formulas to Calculate THR

Heart rate calculations can be performed using the following formulas:

Haskell & Fox Method:

For Men: HRmax = 220 - Age

For Women: HRmax = 226 - Age

Heart Rate Reserve (HRR) Formula:

HRreserve = HRmax - HRrest

HRmax = HRreserve + HRrest

HRrest = HRmax - HRreserve

Target Heart Rate (THR) Formula:

Karvonen Method: THR = (HRmax - HRrest) × %Intensity + HRrest

Basic Method: THR = HRmax × %Intensity (American Heart Association)

Target Heart Rate Chart

Age	Low Intensity (50-60%)	Moderate Intensity (60-70%)	Aerobic Zone (70-80%)	Vigorous Intensity (75-85%)	Maximum (100%)
20	97-116 bpm	116-135 bpm	135-155 bpm	145-164 bpm	194 bpm
25	95-114 bpm	114-134 bpm	133-152 bpm	143-162 bpm	190 bpm
30	93-112 bpm	112-131 bpm	131-149 bpm	140-159 bpm	187 bpm
35	92-110 bpm	110-128 bpm	128-147 bpm	138-156 bpm	183 bpm
40	90-108 bpm	108-126 bpm	126-144 bpm	135-153 bpm	180 bpm
45	88-106 bpm	106-124 bpm	124-141 bpm	133-150 bpm	177 bpm
50	87-104 bpm	104-121 bpm	121-139 bpm	130-147 bpm	173 bpm
55	85-102 bpm	102-119 bpm	119-136 bpm	128-145 bpm	170 bpm
60	83-100 bpm	100-117 bpm	117-133 bpm	125-142 bpm	167 bpm
65	82-98 bpm	98-114 bpm	114-131 bpm	123-139 bpm	163 bpm
70	80-96 bpm	96-112 bpm	112-128 bpm	120-136 bpm	160 bpm
75	78-94 bpm	94-110 bpm	110-125 bpm	117-133 bpm	157 bpm
80	77-92 bpm	92-107 bpm	107-123 bpm	115-130 bpm	153 bpm

Heart Rate Zones Based on MHR

Healthy Zone (Very Light / Warm-Up Zone):

This zone corresponds to 50%–60% of your Maximum Heart Rate (MHR). In this zone, the body primarily uses fat as energy:

85% fat
10% carbohydrates
5% protein

Fitness Zone (Light / Fat-Burn Zone):

The Fitness Zone is 60%–70% of your MHR. Here, your body primarily burns fat while exercising:

85% fat
10% carbohydrates
5% protein

Aerobic Zone (Moderate Aerobic Zone):

The Aerobic Zone is 70%–80% of your MHR. In this zone, your energy comes equally from fat and carbohydrates:

50% fat
50% carbohydrates
<1% protein

Anaerobic Zone (Threshold / Hard Anaerobic Zone):

The Anaerobic Zone is 80%–90% of your MHR. This high-intensity zone relies mainly on carbohydrates for energy:

85% carbohydrates
15% fat
<1% protein

Red-Line Zone (Maximum VO2 Max Zone):

The Red-Line Zone is 90%–100% of your MHR. Here, the body burns the most calories per minute, primarily from carbohydrates:

90% carbohydrates
10% fat
<1% protein

Normal Resting Heart Rate

According to the NIH (National Institutes of Health), normal resting heart rates by age are:

Age	Normal Resting Heart Rate (bpm)
Up to 1 month	70–190
1–11 months	80–160
1–2 years	80–130
3–4 years	80–120
5–6 years	75–115
7–9 years	70–110
Over 10 years	60–100

How to Measure Your Heart Rate

Locate your pulse on your neck by placing your index and middle fingers on the side of your windpipe.
Alternatively, check your pulse on your wrist by placing two fingers between the bone and tendon over your radial artery (thumb side of wrist).
Count the number of beats for 15 seconds and multiply by 4 to get your beats per minute (bpm).

Ideal Heart Rate When Running

For individuals running at a moderate pace, the ideal heart rate is typically 100–160 bpm. The exact target zone depends on age, fitness level, activity intensity, and any medical conditions. Training within your target heart rate ensures safe and effective cardiovascular workouts.

Target Heart Rate Zones by Age

Age (years)	Target Heart Rate Zone (50–85% exertion, bpm)	Average Maximum Heart Rate (100% exertion, bpm)
20	100–170	200
30	95–162	190
35	93–157	185
40	90–153	180
45	88–149	175
50	85–145	170
55	83–140	165
60	80–136	160
65	78–132	155
70	75–128	150

FAQs

What Is My Target Heart Rate Zone?

For moderate-intensity physical activity, your Target Heart Rate (THR) should be between 64% and 75% of your Maximum Heart Rate (MHR). You can use a THR calculator by entering your age and activity intensity to see if your cardio pace falls within this optimal range.

Is It Bad to Exercise at Your Maximum Heart Rate?

Exercising above your MHR for prolonged periods can be risky, especially for beginners. Always monitor your heart rate and gradually increase intensity to avoid strain or injury.

What Is a Good Average Walking Heart Rate?

For example, a 40-year-old individual has a maximum heart rate of 180 bpm. The target heart rate for walking at moderate intensity would be roughly 50–85% of MHR, which is 90–153 bpm.

What Is a Dangerous Resting Heart Rate?

Tachycardia is defined as a resting heart rate (RHR) consistently over 100 bpm. While some people may experience no symptoms, prolonged high RHR can indicate underlying cardiovascular issues and requires medical evaluation.

Is a Resting Heart Rate of 80 Bad?

If your RHR is consistently around or above 80 bpm, it is advisable to consult a healthcare professional. Your heart rate, combined with other personal health factors, can influence your risk of cardiovascular disease.

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