Target Heart Rate Calculator
Estimate your target heart rate range for moderate and vigorous aerobic exercise based on your age. If you know your resting heart rate, you can also use the heart rate reserve method for a more individualized estimate.
Your entries stay in your browser. This calculator does not store, transmit, or sell the information you enter.
Enter your details
This calculator is designed for adults. Enter your age in complete years.
Enter your pulse when you are awake, calm, resting, and not exercising. Measuring it in the morning before getting out of bed can give a useful resting value.
Your estimated exercise zones
Target heart rate
Moderate intensity
—
beats per minute
Vigorous intensity
—
beats per minute
See how this was calculated
How this target heart rate calculator works
A target heart rate is a range that can help you estimate how hard your cardiovascular system is working during aerobic exercise.
The American Heart Association describes moderate-intensity exercise as roughly 50% to 70% of estimated maximum heart rate and vigorous exercise as roughly 70% to 85%.
This calculator therefore shows both ranges rather than giving you one single heart-rate number.
Calculation methods
Percentage of maximum heart rate
The standard method follows the American Heart Association's commonly used estimate:
The calculator then multiplies that estimate by 50% and 70% to find the moderate-intensity range, and by 70% and 85% to find the vigorous-intensity range.
Heart rate reserve method
If you select the heart rate reserve method, the calculator also uses your resting heart rate. This can make the result more individualized because the difference between your resting and estimated maximum heart rates is included.
Estimated maximum heart rate = 208 − (0.7 × age)
Heart rate reserve = maximum heart rate − resting heart rate
Target heart rate = resting heart rate + (heart rate reserve × intensity)
Mayo Clinic describes this heart rate reserve approach for estimating exercise intensity.
Which method should you use?
The percentage-of-maximum method is the simpler option because you only need your age. It is useful when you want a quick general estimate.
The heart rate reserve method may be more useful when you know your resting heart rate and want the calculation to account for it. The two methods can produce different numbers because they use different formulas and inputs.
How to use your result
During moderate aerobic activity, your exercise heart rate will generally fall within the moderate range shown by the calculator. During harder aerobic exercise, it may move into the vigorous range.
Heart rate should not be your only measure of exercise intensity. The CDC also describes a simple talk-based method. During moderate activity, you can generally talk but not sing. During vigorous activity, speaking more than a few words without pausing for a breath becomes difficult.
If you are beginning an exercise program, the American Heart Association suggests starting toward the lower part of your target range and gradually building up.
Why might another calculator give a different result?
Maximum heart rate cannot be determined exactly from age alone. Different calculators may use different maximum-heart-rate equations, different exercise-intensity percentages, or the heart rate reserve method.
Rounding can also create small differences. For this calculator, the final target ranges are rounded to the nearest whole beat per minute.
Important limitations
- Age-based maximum heart rate formulas provide estimates, not measured maximum heart rates.
- Your actual maximum heart rate can differ from the age-based estimate.
- Fitness level, medications, medical conditions, and individual physiology can affect exercise heart rate.
- This calculator is intended for general informational use by adults and does not determine whether a particular exercise intensity is medically appropriate for you.
The American Heart Association specifically notes that some medicines can lower maximum and target heart rates. People with heart conditions or medicines that affect heart rate may need an individualized target from a healthcare professional.
Sources
- American Heart Association target heart rates
- Mayo Clinic exercise intensity guidance
- CDC physical activity intensity guidance
Methodology last reviewed: September 23, 2026.