Heart Rate Calculator

Calculate your maximum heart rate and target heart rate zones for exercise based on your age.

Used for Karvonen formula

Your Results

How It Works

Maximum Heart Rate (MHR): Estimated using the Tanaka formula: 208 − 0.7 × age. This is more accurate than the older "220 − age" formula.

Target Zones (percentage of MHR):

  • Zone 1 (Very Light): 50–60% — warm-up, recovery
  • Zone 2 (Light): 60–70% — fat burning, endurance base
  • Zone 3 (Moderate): 70–80% — aerobic fitness
  • Zone 4 (Hard): 80–90% — anaerobic threshold, VO₂ max
  • Zone 5 (Maximum): 90–100% — peak performance, intervals

Karvonen Formula: Target HR = ((MHR − RHR) × % intensity) + RHR. This accounts for your resting heart rate for more personalized zones.

References: Tanaka H, et al. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;38(1):153-156. Karvonen MJ, et al. The effects of training on heart rate. Ann Med Exp Biol Fenn. 1957;35:307-315.

Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting an exercise program.