Target Heart Rate Calculator

Q: What is the difference between the %MHR method and the Karvonen method?

The %MHR method simply takes a percentage of your maximum heart rate. For example, 70% of a 190 bpm MHR is 133 bpm. The Karvonen method first subtracts your resting heart rate (RHR) from your MHR to get your heart rate reserve (HRR), then takes a percentage of that number and adds your RHR back. This gives a more personalized result because it accounts for your fitness level. Someone with a lower resting heart rate will get different target numbers than someone with a higher one, even if their MHR is the same.

Q: How accurate are the MHR formulas compared to a real stress test?

MHR formulas are estimates that work well for large groups but can be off by 10 to 15 bpm or more for any one person. Your true MHR depends on genetics, fitness level, and other factors that a simple age-based formula cannot capture. A graded exercise test (stress test) done in a medical setting gives the most accurate MHR. If you have heart disease, are on heart medications, or need precise numbers, a clinical test is recommended.

Q: Which MHR formula should I choose?

Here is a simple guide: Haskell & Fox (220 − age): The most widely used. A good default for most people. Tanaka or Gellish: Tend to be more accurate for older adults because they don't drop as steeply with age. Gulati: Designed specifically for women and may give a better estimate for female users. Oakland (HUNT): Based on a large Norwegian study and tends to give slightly higher values at older ages. If you are unsure, the default Haskell & Fox formula is a fine starting point. You can compare all five in the formula comparison chart.

Q: Is it dangerous to exercise in Zone 5?

Zone 5 (90%–100% of MHR) is very intense and should only be done in short bursts. Healthy, well-trained people use Zone 5 for sprint intervals and VO₂ max work. However, it puts a lot of stress on your heart and body. If you are new to exercise, have a heart condition, or have not been cleared by a doctor for vigorous activity, you should avoid Zone 5 . Always build up gradually and talk to your doctor if you have any health concerns.

Q: What heart rate zone should a beginner exercise in?

Beginners should start in Zone 1 (50%–60% MHR) or Zone 2 (60%–70% MHR) . These zones feel comfortable — you can hold a conversation while exercising. As your fitness improves over several weeks, you can gradually move into Zone 3 for moderate-intensity cardio. Jumping straight into higher zones increases your risk of injury and burnout.

Q: Can medications affect my target heart rate?

Yes. Beta-blockers and some other heart medications lower your heart rate, which means standard MHR formulas will not be accurate for you. If you take any heart or blood pressure medication, talk to your doctor before using heart rate zones to guide your exercise. Your doctor may give you an adjusted target range or recommend using a perceived exertion scale instead of heart rate.

Q: How do I check my heart rate during a workout?

There are two common ways: Manual pulse check: Place two fingers on your wrist or the side of your neck. Count the beats for 15 seconds and multiply by 4 to get your beats per minute. Heart rate monitor: A chest strap or wrist-based fitness watch gives you a continuous, real-time reading. Chest straps tend to be more accurate than wrist sensors. Checking your heart rate during exercise helps you stay in the right zone for your goal.

Q: What does heart rate reserve (HRR) mean?

Heart rate reserve is the difference between your maximum heart rate and your resting heart rate . The formula is: HRR = MHR − RHR It represents the total range your heart rate can increase from rest to maximum effort. A larger HRR generally means your heart has more room to work harder, which is often a sign of better cardiovascular fitness. The Karvonen method uses HRR to calculate more personalized target heart rate zones.

Target Heart Rate Calculator

Updated May 23, 2026 By Jehan Wadia

Introduction

Your target heart rate is the range of heartbeats per minute you should aim for during exercise to get the most benefit while staying safe. This Target Heart Rate Calculator uses your age or a tested maximum heart rate (MHR) to find your ideal training zones, from easy warm-ups all the way to peak effort. You can also enter your resting heart rate to unlock the Karvonen method, which gives a more personalized result by factoring in your heart rate reserve — the difference between your maximum and resting heart rates.

The calculator supports five well-known MHR estimation formulas, including Haskell & Fox, Tanaka, Gellish, Gulati (designed specifically for women), and Oakland (HUNT). Each formula estimates MHR slightly differently, so you can compare them side by side to see which best fits your situation. Whether you are just starting a walking routine, training for a race, or recovering from a cardiac event under medical guidance, knowing your target heart rate zones helps you exercise at the right intensity for your goals. For a deeper look at how each formula estimates your peak heart rate, try our dedicated Max Heart Rate Calculator.

How to use our Target Heart Rate Calculator

Enter a few details about yourself, and this calculator will estimate your maximum heart rate, show your target heart rate zone for exercise, and display all five training zones in a table and chart.

Maximum Heart Rate (MHR): Choose whether to estimate your max heart rate from your age or enter a known MHR value that was measured during a stress test or exercise assessment. If you select "Estimate from Age," type your age in years (between 1 and 120). If you already know your tested MHR, select "Enter Known/Tested MHR" and type that number in beats per minute (between 60 and 250).

Resting Heart Rate (Optional): Enter your resting heart rate in beats per minute if you know it. This is your heart rate when you are fully at rest, best measured first thing in the morning. Adding this value unlocks the Karvonen method, which uses your heart rate reserve to give you a more personalized target zone. Leave this field blank if you don't know your resting heart rate.

Exercise Intensity: Select how hard you plan to work out from the dropdown menu. Options range from "Very Light" (good for warm-ups and recovery) to "Very Hard (Maximum Effort)" (used for sprints and peak performance). The calculator will highlight the matching heart rate zone in your results.

Advanced Settings — MHR Estimation Formula: If you are estimating MHR from age, you can expand the Advanced Settings panel to choose from five research-based formulas. The default is the classic Haskell & Fox formula (220 minus age). Other options include Gellish, Tanaka, Gulati (designed specifically for women), and Oakland (HUNT). Each formula calculates a slightly different max heart rate, and the comparison chart in the results shows how they differ across all ages.

After filling in your information, click Calculate to see your max heart rate, your target heart rate zone for the selected intensity, a full table of all five training zones with BPM ranges, and visual bar and line charts. Click Reset at any time to return all fields to their default values.

What Is Target Heart Rate?

Your target heart rate is the range of heartbeats per minute you should aim for during exercise to get the most benefit while staying safe. It is based on your maximum heart rate (MHR), which is the fastest your heart can beat during all-out effort. By exercising within a specific percentage of your MHR, you can match your workout intensity to your fitness goals — whether that's burning fat, building endurance, or improving athletic performance. Our Heart Rate Zone Calculator provides another way to explore how these percentage ranges map to specific training goals.

How Is Maximum Heart Rate Estimated?

The most common way to estimate MHR is with a simple formula based on your age. The classic formula, developed by Haskell and Fox in 1971, is:

MHR = 220 − your age

For example, if you are 30 years old, your estimated MHR would be 190 beats per minute (bpm). However, researchers have developed other formulas over the years that may be more accurate for certain groups of people:

Gellish (2007): MHR = 207 − 0.7 × age
Tanaka (2001): MHR = 208 − 0.7 × age
Gulati (2010): MHR = 206 − 0.88 × age (designed specifically for women)
Oakland/HUNT: MHR = 211 − 0.64 × age

No formula is perfect for everyone because MHR varies from person to person. If you have had your MHR measured during a clinical exercise test, that number will always be more accurate than any estimate. You can quickly compare all five formulas for your specific age using our Max Heart Rate Calculator.

Understanding the Five Heart Rate Training Zones

Exercise scientists divide heart rate intensity into five training zones. Each zone is a percentage range of your MHR and serves a different purpose:

Zone 1 — Very Light (50%–60% MHR): Warm-ups, cool-downs, and easy recovery walks. This zone helps your body prepare for or recover from harder effort.
Zone 2 — Light (60%–70% MHR): Often called the "fat-burning zone." At this intensity, your body uses a higher percentage of fat as fuel. It's great for building a base level of endurance. If you're tracking how many calories you burn during Zone 2 sessions, our Calories Burned Calculator can help.
Zone 3 — Moderate (70%–80% MHR): Steady cardio that improves your aerobic fitness. Most general exercise guidelines, including those from the American Heart Association, recommend working in this range for heart health.
Zone 4 — Hard/Vigorous (80%–90% MHR): Threshold training that pushes your limits. This zone builds speed, strength, and cardiovascular power. You'll breathe heavily and won't be able to hold a conversation easily.
Zone 5 — Very Hard/Maximum (90%–100% MHR): All-out sprints and peak effort. This zone is used in short bursts and is mainly for competitive athletes training for VO₂ max improvement. If you want to estimate your aerobic ceiling, check out the VO2 Max Calculator.

The Karvonen Method (Heart Rate Reserve)

If you know your resting heart rate (RHR) — the number of times your heart beats per minute when you are completely at rest — you can use a more personalized calculation called the Karvonen method. This method uses your heart rate reserve (HRR), which is the difference between your MHR and your RHR:

HRR = MHR − RHR

Your target heart rate is then calculated as a percentage of HRR added back to your RHR:

Target HR = (HRR × desired %) + RHR

The Karvonen method is considered more accurate because it accounts for your individual fitness level. A person with a lower resting heart rate is generally more fit, and this formula reflects that difference in its results.

How to Measure Your Resting Heart Rate

To get the best reading, measure your resting heart rate first thing in the morning before you get out of bed. Place two fingers on the inside of your wrist or on the side of your neck, count the beats for a full 60 seconds, and that number is your RHR. A typical resting heart rate for adults falls between 60 and 100 bpm, though well-trained athletes can have rates as low as 40 bpm.

Why Target Heart Rate Matters

Exercising at the right intensity helps you reach your health and fitness goals more efficiently. Working out too lightly may not challenge your heart and lungs enough to see improvement. Pushing too hard without proper training can raise your risk of injury or heart-related problems. The American Heart Association recommends at least 150 minutes per week of moderate-intensity activity or 75 minutes of vigorous activity for overall cardiovascular health. Using your target heart rate as a guide is one of the simplest ways to make sure you're hitting the right effort level every time you exercise.

Pairing heart rate monitoring with other health metrics can give you a more complete picture of your fitness. Tools like the BMR Calculator and TDEE Calculator help you understand your daily energy needs, while the Body Fat Calculator and Waist to Hip Ratio Calculator track body composition changes over time. If you're training for a specific event, our Running Pace Calculator, Marathon Pace Calculator, or Swimming Pace Calculator can help you dial in the pace that matches your target heart rate zones. For strength-focused training in Zone 4, the 1RM Calculator and RPE Calculator are useful companions for managing workout intensity.

Frequently asked questions

What is a good target heart rate for my age?

A good target heart rate depends on your age and fitness goal. For moderate exercise, aim for 70% to 80% of your maximum heart rate (MHR). Using the classic formula (220 minus your age), here are some examples:

Age 20: 140–160 bpm
Age 30: 133–152 bpm
Age 40: 126–144 bpm
Age 50: 119–136 bpm
Age 60: 112–128 bpm

Enter your age in the calculator above to get your exact range for any intensity level.

What is the difference between the %MHR method and the Karvonen method?

The %MHR method simply takes a percentage of your maximum heart rate. For example, 70% of a 190 bpm MHR is 133 bpm.

The Karvonen method first subtracts your resting heart rate (RHR) from your MHR to get your heart rate reserve (HRR), then takes a percentage of that number and adds your RHR back. This gives a more personalized result because it accounts for your fitness level. Someone with a lower resting heart rate will get different target numbers than someone with a higher one, even if their MHR is the same.

How accurate are the MHR formulas compared to a real stress test?

MHR formulas are estimates that work well for large groups but can be off by 10 to 15 bpm or more for any one person. Your true MHR depends on genetics, fitness level, and other factors that a simple age-based formula cannot capture. A graded exercise test (stress test) done in a medical setting gives the most accurate MHR. If you have heart disease, are on heart medications, or need precise numbers, a clinical test is recommended.

Which MHR formula should I choose?

Here is a simple guide:

Haskell & Fox (220 − age): The most widely used. A good default for most people.
Tanaka or Gellish: Tend to be more accurate for older adults because they don't drop as steeply with age.
Gulati: Designed specifically for women and may give a better estimate for female users.
Oakland (HUNT): Based on a large Norwegian study and tends to give slightly higher values at older ages.

If you are unsure, the default Haskell & Fox formula is a fine starting point. You can compare all five in the formula comparison chart.

Is it dangerous to exercise in Zone 5?

Zone 5 (90%–100% of MHR) is very intense and should only be done in short bursts. Healthy, well-trained people use Zone 5 for sprint intervals and VO₂ max work. However, it puts a lot of stress on your heart and body. If you are new to exercise, have a heart condition, or have not been cleared by a doctor for vigorous activity, you should avoid Zone 5. Always build up gradually and talk to your doctor if you have any health concerns.

Why does the calculator show different results when I enter my resting heart rate?

When you enter a resting heart rate, the calculator turns on the Karvonen method. This method uses your heart rate reserve (MHR minus RHR) instead of just your MHR. The target bpm numbers will differ from the standard %MHR numbers because the Karvonen method adjusts for your personal fitness level. A lower resting heart rate generally means you are more fit, and the formula reflects that.

What heart rate zone should a beginner exercise in?

Beginners should start in Zone 1 (50%–60% MHR) or Zone 2 (60%–70% MHR). These zones feel comfortable — you can hold a conversation while exercising. As your fitness improves over several weeks, you can gradually move into Zone 3 for moderate-intensity cardio. Jumping straight into higher zones increases your risk of injury and burnout.

Can medications affect my target heart rate?

Yes. Beta-blockers and some other heart medications lower your heart rate, which means standard MHR formulas will not be accurate for you. If you take any heart or blood pressure medication, talk to your doctor before using heart rate zones to guide your exercise. Your doctor may give you an adjusted target range or recommend using a perceived exertion scale instead of heart rate.

How do I check my heart rate during a workout?

There are two common ways:

Manual pulse check: Place two fingers on your wrist or the side of your neck. Count the beats for 15 seconds and multiply by 4 to get your beats per minute.
Heart rate monitor: A chest strap or wrist-based fitness watch gives you a continuous, real-time reading. Chest straps tend to be more accurate than wrist sensors.

Checking your heart rate during exercise helps you stay in the right zone for your goal.

What does heart rate reserve (HRR) mean?

Heart rate reserve is the difference between your maximum heart rate and your resting heart rate. The formula is:

HRR = MHR − RHR

It represents the total range your heart rate can increase from rest to maximum effort. A larger HRR generally means your heart has more room to work harder, which is often a sign of better cardiovascular fitness. The Karvonen method uses HRR to calculate more personalized target heart rate zones.

Is the fat-burning zone really the best zone for losing weight?

Zone 2 (60%–70% MHR) is often called the "fat-burning zone" because your body uses a higher percentage of fat for fuel at that intensity. However, higher-intensity zones burn more total calories per minute. For weight loss, total calories burned matters most. A mix of moderate and vigorous exercise is usually the best approach. The fat-burning zone is still great for building endurance and is easier to sustain for longer workouts.

Can I use this calculator if I have a heart condition?

This calculator provides general estimates meant for healthy individuals. If you have a heart condition, arrhythmia, or are recovering from a cardiac event, your safe exercise heart rate may be very different from what a formula predicts. You should always work with your doctor or a cardiac rehabilitation specialist who can set personalized heart rate limits based on your medical history and a supervised exercise test.

Why is my calculated MHR different from what I see on my fitness watch?

Fitness watches often record the highest heart rate you've reached during workouts, which may or may not be your true MHR. If you've never done an all-out effort while wearing your watch, the number it shows could be lower than your actual max. On the other hand, formula-based MHR is just an estimate based on your age. The two numbers don't always match. A clinical stress test gives the most reliable MHR measurement.

How often should I recalculate my target heart rate?

You should recalculate your target heart rate whenever there is a meaningful change in your health or fitness. Good times to recalculate include:

Each birthday (since age-based formulas change yearly)
After a significant improvement in fitness (your resting heart rate may drop)
After starting or stopping heart-related medications
After a medical event or prolonged break from exercise

Checking every few months is a good habit.