Target Heart Rate Calculator
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Use this Target Heart Rate Calculator to estimate a single exercise heart rate or a target range in beats per minute. Choose either the percentage of maximum heart rate method or the Karvonen heart-rate reserve method.
Important: Target heart rates are exercise-planning estimates, not medical limits. Your actual heart-rate response can be affected by fitness level, medication, health conditions, temperature, hydration, fatigue, stress, and monitor accuracy.
Maximum Heart Rate Estimate
If you do not enter a measured maximum heart rate, the calculator uses:
Estimated maximum heart rate = 220 − age
This is a general age-based estimate. Your actual maximum heart rate may be higher or lower.
Percentage of Maximum Heart Rate Method
This method calculates the target directly from maximum heart rate:
Target heart rate = maximum heart rate × intensity percentage
For a target range:
Lower target = maximum heart rate × minimum intensity
Upper target = maximum heart rate × maximum intensity
Common general exercise ranges include:
- Moderate intensity: approximately 50–70% of maximum heart rate
- Vigorous intensity: approximately 70–85% of maximum heart rate
Karvonen Heart-Rate Reserve Method
The Karvonen method includes resting heart rate.
Heart-rate reserve = maximum heart rate − resting heart rate
Target heart rate = resting heart rate + (heart-rate reserve × intensity percentage)
For a range, apply the minimum and maximum intensity percentages separately.
Because this method includes resting heart rate, it may produce a different target from the percentage-of-maximum method. Its usefulness still depends on accurate resting and maximum heart-rate values.
Worked Example
Suppose a person is 30 years old, has a resting heart rate of 60 bpm, and wants a target range of 60–75%.
Estimated maximum heart rate:
220 − 30 = 190 bpm
Percentage of Maximum Heart Rate
Lower target:
190 × 60% = 114 bpm
Upper target:
190 × 75% = 142.5 bpm
Estimated target range: 114–143 bpm
Karvonen Method
Heart-rate reserve:
190 − 60 = 130 bpm
Lower target:
60 + (130 × 60%) = 138 bpm
Upper target:
60 + (130 × 75%) = 157.5 bpm
Estimated Karvonen range: 138–158 bpm
The two results differ because the Karvonen calculation applies the selected intensity to heart-rate reserve and then adds resting heart rate.
Checking Exercise Intensity
Heart rate should not be the only measure of exercise intensity. You can also use breathing and perceived effort.
- During moderate activity, you can generally talk but not sing.
- During vigorous activity, you may only be able to say a few words without pausing for breath.
Important Notes
- The 220 − age formula is an estimate and does not measure your true maximum heart rate.
- Use a custom maximum heart rate only when the value comes from reliable testing or qualified professional guidance.
- Measure resting heart rate while calm and rested, preferably under consistent conditions.
- Resting heart rate must be lower than maximum heart rate for the Karvonen calculation to be valid.
- The same percentage can produce different BPM results under the two calculation methods.
- Heart-rate zones and intensity definitions can vary between coaches, watches, applications, and training systems.
- Some heart and blood-pressure medicines can reduce or otherwise alter exercise heart rate.
- Wrist-based fitness monitors may produce inaccurate readings during movement, intervals, cold conditions, or poor sensor contact.
- Beginners should generally begin near the lower end of an appropriate range and increase intensity gradually.
- If you have heart disease, high blood pressure, diabetes, pregnancy, a chronic condition, recent surgery, or take medication affecting heart rate, ask a healthcare professional about an appropriate exercise target.
- Stop exercising and seek medical assessment if you experience chest pain, fainting, severe dizziness, or unusual shortness of breath.