Target & Max Heart Rate Calculator
Calculate your Maximum Heart Rate (MHR), Target Heart Rate, Heart Rate Reserve (HRR), and personalized training zones using the Karvonen, Tanaka, and standard formulas.
- Max Heart Rate
- Target Heart Rate
- Zone 2 Calculator
- Karvonen Method
- Free & Instant
Why add Resting Heart Rate?
Without it, we guess your zones based solely on age. Adding your RHR unlocks the Karvonen Method, which tailors zones to your specific fitness level.
Enter your details to see your zones
What is target heart rate?
Target heart rate is the heart rate range where exercise gives the greatest benefit for your fitness goal, usually set as a percentage of your maximum heart rate.
Training below your target range does too little to improve fitness, while staying above it for too long leads to fatigue. Most goals are met by training in a target zone between 60 and 85% of your maximum heart rate.
Heart rate training zones
There are five heart rate zones, from Zone 1 for recovery to Zone 5 for maximum effort, each set as a percentage of your maximum heart rate.
Warm-ups, cool-downs, walking
Easy jog, brisk walk, steady cycling
Fat-burning zoneSteady runs, cardio classes, swimming
Tempo intervals, hill repeats
Sprints, short HIIT bursts
Which heart rate zone should you train in?
Train in Zone 2 for weight loss and endurance, Zone 2 to 3 for general fitness, Zone 4 to 5 for HIIT and speed, and Zone 1 for recovery.
| Goal | Best zone |
|---|---|
| Weight loss | Zone 2 |
| Marathon and long distance | Zone 2 to 3 |
| General fitness | Zone 2 to 3 |
| HIIT and speed | Zone 4 to 5 |
| Recovery days | Zone 1 |
Maximum heart rate calculator
Your maximum heart rate is estimated as 220 minus your age, or more accurately for adults over 40 as Tanaka: 208 minus 0.7 times your age.
Standard formula
Max HR = 220 - Age
Age 40: 220 - 40 = 180 bpm. Best for a quick estimate.
Tanaka formula
Max HR = 208 - (0.7 x Age)
Age 40: 208 - 28 = 180 bpm. More accurate for adults over 40.
Karvonen formula and heart rate reserve
The Karvonen formula calculates your target heart rate using both your maximum and resting heart rate, making it more personalized than age-based formulas.
Heart rate reserve (HRR) = Max HR - Resting HR
Target HR = (HRR x intensity %) + Resting HR
Example
Age 40, resting HR 60. Max HR 180, so HRR = 120.
Zone 2 at 60%: (120 x 0.60) + 60 = 132 bpm.
Use Karvonen when you know your resting heart rate and want zones matched to your fitness level. Enter your resting heart rate in the calculator above to switch to this method automatically.
Which formula is most accurate?
A clinical stress test is the most accurate. Among formulas, Karvonen is best for personalized training, Tanaka for adults over 40, and 220 minus age for a quick estimate.
| Formula | Best for |
|---|---|
| 220 minus Age | Quick estimate |
| Tanaka (208 - 0.7 x Age) | Adults 40+ |
| Karvonen (HRR) | Personalized training |
| Clinical stress test | Clinical accuracy |
Heart rate chart by age
This heart rate chart shows the target zones and maximum heart rate by age, using the standard 220 minus age formula.
| Age | Zone 2 | Zone 3 | Zone 4 | Max HR |
|---|---|---|---|---|
| 20 | 120-140 bpm | 140-160 bpm | 160-180 bpm | 200 bpm |
| 30 | 114-133 bpm | 133-152 bpm | 152-171 bpm | 190 bpm |
| 40 | 108-126 bpm | 126-144 bpm | 144-162 bpm | 180 bpm |
| 50 | 102-119 bpm | 119-136 bpm | 136-153 bpm | 170 bpm |
| 60 | 96-112 bpm | 112-128 bpm | 128-144 bpm | 160 bpm |
| 70 | 90-105 bpm | 105-120 bpm | 120-135 bpm | 150 bpm |
Resting heart rate guide
A normal resting heart rate for adults is 60 to 100 bpm, and fit people are often between 40 and 60 bpm.
40-60 bpm
Athlete or very fit
60-100 bpm
Normal adult range
Over 100 bpm
Elevated, worth checking
How to measure resting heart rate
Measure your resting heart rate first thing in the morning, before getting up, by counting your pulse for 60 seconds.
- 1Measure in the morning, while still lying down and fully rested.
- 2Find your pulse on your wrist (thumb side) or the side of your neck.
- 3Count the beats for a full 60 seconds, or count 15 seconds and multiply by four.
- 4Repeat on a few mornings and take the average for a reliable number.
Why trust these calculations?
These calculations use established, peer-reviewed formulas and align with American Heart Association exercise guidance.
- Aligned with American Heart Association (AHA) exercise guidance.
- Uses the Karvonen heart rate reserve method for personalized zones.
- Includes the Tanaka equation, supported by peer-reviewed exercise physiology research.
- Educational only, not a replacement for a stress test or medical evaluation.
When these calculations may not apply
Age-based heart rate formulas may not be accurate if you take heart medication or have a heart condition, so get medical guidance in these cases.
- Beta blockers and rate-limiting heart medication
- Known heart disease
- Arrhythmias such as atrial fibrillation
- Elite athletes with unusually high or low max rates
- Pregnancy
- Cardiac rehabilitation
This tool is educational and does not replace a stress test or medical evaluation. Talk to your doctor before starting an intense program, especially if you take beta blockers.
Frequently asked questions
Frequently Asked Questions
Common questions and answers about this calculator.
What is my maximum heart rate?
Your maximum heart rate is the highest number of beats per minute your heart can reach during all-out effort. A quick estimate is 220 minus your age, so a 40-year-old has an estimated max of 180 bpm. The Tanaka formula (208 minus 0.7 times age) is often more accurate for adults over 40.
How do I calculate target heart rate?
Multiply your maximum heart rate by the intensity you want, such as 60 to 70% for Zone 2. For a more personal result, the Karvonen method uses your heart rate reserve: target = (max HR minus resting HR) times intensity, plus resting HR.
What is Zone 2 heart rate?
Zone 2 is about 60 to 70% of your maximum heart rate. At this comfortable intensity your body burns fat efficiently and builds aerobic endurance, which is why endurance athletes spend most of their training here.
What is the Karvonen formula?
The Karvonen formula calculates personalized target zones by combining your maximum heart rate and resting heart rate (your heart rate reserve), which makes it more accurate than age-only formulas.
Which heart rate formula is most accurate?
A supervised stress test is the most accurate. Among formulas, Karvonen is best for personalized training, Tanaka is best for adults over 40, and 220 minus age is a fast general estimate.
Should I use 220 minus age or Tanaka?
Use 220 minus age for a quick estimate. Use Tanaka (208 minus 0.7 times age) if you are over 40, since 220 minus age tends to underestimate maximum heart rate in older adults.
What is heart rate reserve (HRR)?
Heart rate reserve is your maximum heart rate minus your resting heart rate. It represents the working range of your heart and is the basis of the Karvonen method for setting training zones.
What is a normal resting heart rate?
A normal resting heart rate for adults is 60 to 100 bpm. Active and fit people often sit between 40 and 60 bpm, because a stronger heart pumps more blood per beat.
Can medications affect target heart rate?
Yes. Beta blockers and some other heart medications lower your heart rate, so formula-based zones may be too high. If you take these medications, ask your doctor for zones based on your actual response to exercise.
How often should I recalculate my heart rate zones?
Recalculate every few months, or whenever your resting heart rate changes noticeably with fitness, or after a birthday changes your age-based maximum.
Related Cardio Health Calculators
Explore the rest of our cardio health tools — each one adds a different piece of the picture.
Tool Information
August 2026
Dr. Jaydeep Sanghani
Meet Akabari
Dr. Jaydeep Sanghani
MBBS, MD, DNB(Anaesth.), PDCC(CCM), DrNB(CCM)
AIIMS Bhubaneswar · AIIMS Rishikesh
Critical care specialist and anesthesiologist with advanced training from AIIMS. Reviews health calculators at Calqulate to ensure medical accuracy and evidence-based standards.
About the authors
