Target heart rate calculator
Estimate exercise heart-rate bands from age.
Formula
Maximum ≈ 220 − age; moderate 50–70%; vigorous 70–85%
Estimated maximum ≈ 220-(30) · Moderate lower bound (50%) ≈ (190)×0.5 · Moderate upper / vigorous lower (70%) ≈ (190)×0.7 · Vigorous upper bound (85%) ≈ (190)×0.85
How to use
- Enter age in years.
- Read the estimated maximum.
- Use 50–70% for moderate and 70–85% for vigorous activity.
Examples
- Age 20: moderate 100–140 bpm.
- Age 40: vigorous 126–153 bpm.
Frequently asked questions
How is maximum estimated?
220 minus age; individual maximum heart rate can differ.
Are the bands personal limits?
No. These are average guides, not a measured exercise prescription.
Can medication affect the result?
Yes. Heart medicines and conditions can change suitable targets; discuss them with your clinician.
Sources
Updated: