Find your maximum heart rate and training zones.
Maximum heart rate ≈ 208 − 0.7 × age (Tanaka). A 35-year-old with a resting rate of 60 has a moderate-intensity target (50–70%) of 122–146 bpm.
Your target heart rate is the range you aim for during exercise. This calculator estimates your maximum heart rate with the Tanaka, Fox (220 − age) or Gulati (women) formulas and builds five training zones. Enter your resting heart rate to use the Karvonen method, which accounts for your fitness.
Moderate activity is usually 50–70% of maximum and vigorous 70–85%. Maximum heart rate formulas are averages, so use how you feel too. Combine with the Calories Burned Calculator and see the Pace Calculator.
The calculator applies the standard published formulas step by step.
| Item | Value |
|---|---|
| Estimated maximum heart rate | 184 bpm |
| Formula | Tanaka (208 − 0.7 × age) |
| Heart-rate reserve | 124 bpm |
| Zone | % intensity | Heart rate |
|---|---|---|
| Zone 1 — very light (warm-up, recovery) | 50–60% | 122–134 bpm |
| Zone 2 — light (fat-burning, easy aerobic) | 60–70% | 134–146 bpm |
| Zone 3 — moderate (aerobic fitness) | 70–80% | 146–159 bpm |
| Zone 4 — hard (threshold) | 80–90% | 159–171 bpm |
| Zone 5 — maximum effort | 90–100% | 171–184 bpm |
| Age | Target range |
|---|---|
| Age 25 | 125–151 bpm |
| Age 35 | 122–146 bpm |
| Age 45 | 118–142 bpm |
| Age 55 | 115–137 bpm |
| Age 65 | 111–132 bpm |
About 208 − 0.7 × age by the Tanaka formula; for a 40-year-old that is 180 bpm. Individuals vary by ±10 bpm or more.
Around 60–70% of maximum heart rate, where a larger share of calories comes from fat — total calories burned matters more for weight.
Count your pulse for 60 seconds first thing in the morning before getting up.
A method that uses your heart-rate reserve, so targets reflect your fitness level.
Above your estimated maximum, or if you feel chest pain, dizziness or breathlessness, stop and seek medical advice.
Yes — beta-blockers and some other drugs lower heart rate, so ask your doctor for personal targets.
It uses the published formula: target = resting HR + % × (max HR − resting HR) (Karvonen) The full method and a worked example are shown on this page.
No. The calculator gives general estimates for information and education. It cannot diagnose or treat anything, so please speak to a doctor or qualified professional about your own health.
Yes. Choose centimetres or feet and inches for height, and kilograms, pounds or stone for weight; the results are converted for you.
No. Everything is calculated in your browser and nothing you enter is uploaded or saved.
