Target Heart Rate Calculator

⚠️ Important Medical Disclaimer This calculator is for informational purposes only and should not replace medical advice. Consult your doctor before starting any exercise program, especially if you:

Have heart disease or cardiovascular conditions
Take medications (especially beta blockers or heart medications)
Are pregnant or have recently given birth
Have diabetes, high blood pressure, or other chronic conditions
Are over 40 and have been sedentary
Experience chest pain, dizziness, or shortness of breath during exercise

Calculate Your Target Heart Rate

Maximum Heart Rate

Estimate from Age Test Result

Age

Years old

Tested Max Heart Rate

Beats per minute (bpm)

Resting Heart Rate (Optional)

Beats per minute (bpm)

⚙️ Settings ▼

Max Heart Rate Estimation Formula

Haskell & Fox (220 - age) - Most common Tanaka (208 - 0.7×age) - More accurate for older adults Nes et al. (211 - 0.64×age) - Recent research

Calculation Method

Karvonen Formula (uses heart rate reserve) - More accurate Simple Percentage of Max HR

💡 Tip: Measure resting heart rate first thing in the morning before getting out of bed. A normal resting heart rate for adults is 60-100 bpm. Athletes may be 40-60 bpm.

Max Heart Rate

bpm

Resting HR

bpm

HR Reserve

bpm

American Heart Association Guidelines:
The AHA recommends exercising at 50-85% of maximum heart rate for most people. Zones 1-3 (50-80%) are safe for the general population. Zones 4-5 (80-100%) are high-intensity training zones that should only be attempted by trained athletes with medical clearance and supervision.

Your 5 Heart Rate Training Zones

Zones 1-3 recommended for most people | Zones 4-5 require medical clearance

🚨 When to Stop Exercising Immediately Stop exercising and seek medical attention if you experience:

Chest pain or pressure
Severe shortness of breath
Dizziness, lightheadedness, or feeling faint
Irregular heartbeat or heart palpitations
Nausea or vomiting
Pain radiating to arm, jaw, or back