Target Heart Rate Calculator

Target heart rate is the range of heartbeats per minute you should aim for during exercise to get an effective cardiovascular workout without overexerting yourself. It is expressed as a percentage of your estimated maximum heart rate, typically 50-85% for most healthy adults doing moderate to vigorous activity. Training within this range helps improve heart and lung fitness while keeping intensity at a sustainable, safer level.

The most common formula is Max HR = 220 minus your age, so a 30-year-old would have an estimated max heart rate of 190 beats per minute. This formula is a population-average estimate, not a lab-measured value, and actual maximum heart rate can vary by 10-20 beats per minute or more between individuals of the same age. More precise alternatives exist, such as the Tanaka formula (208 − 0.7 × age), but a supervised maximal exercise test is the only way to measure your true max HR.

Zone 1 (50-60% of max HR) is a warm-up pace used for recovery and building an aerobic base. Zone 2 (60-70%) is the classic 'fat burning' zone, comfortable enough to sustain for long periods. Zone 3 (70-80%) is a moderate cardio/aerobic zone that improves circulatory efficiency. Zone 4 (80-90%) is a hard, anaerobic-leaning zone that builds speed and performance. Zone 5 (90-100%) is maximum effort, sustainable only for short bursts and typically used in interval training.

The simple percentage method multiplies your max heart rate directly by a percentage, ignoring your individual fitness level. The Karvonen method factors in your resting heart rate using heart rate reserve (Max HR − Resting HR), then adds resting HR back: Target HR = ((Max HR − Resting HR) × %intensity) + Resting HR. Because it accounts for your baseline fitness, Karvonen is considered more accurate and personalized, especially for people who are very fit (low resting HR) or deconditioned (high resting HR).

The so-called 'fat burning zone' (around 60-70% of max HR) is where a higher percentage of calories burned comes from fat rather than carbohydrate, but it is a lower-intensity zone, so total calorie burn per minute is also lower. For actual weight loss, total calories burned matters far more than the fuel source, so higher-intensity zones (70-85%) often burn more overall calories in the same amount of time and continue burning extra calories after exercise ends. A mix of both — steady lower-intensity sessions and higher-intensity intervals — tends to produce the best results for fat loss and cardiovascular fitness together.

Zone 5 (90-100% of max HR) is generally reserved for short, high-intensity intervals performed by healthy, conditioned individuals, since it cannot be sustained for long and places significant strain on the cardiovascular system. Beginners, older adults, and anyone with a heart condition should stay within the moderate 50-85% range and consult a doctor before attempting high-intensity training. If you experience chest pain, dizziness, or unusual shortness of breath at any intensity, stop exercising immediately and seek medical advice.