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Calculate your personalized target heart rate zone based on age, resting heart rate, and fitness level to scientifically guide your workout intensity.
Formula estimates for adults aged 18–100. Bands are not your optimal training zones; invalid resting HR stops calculation. No maximum-effort recommendation. Reference
Heart rate measured when waking up in the morning (optional, standard formula will be used if not filled)
Enter age 18–100; resting HR must be below estimated maximum HR.
Overview
Understand what the tool solves, how it works, and the boundaries of its data.
This calculator estimates maximum heart rate (MHR) as 220 − age, then displays five fixed bands: 50–60%, 60–70%, 70–80%, 80–90%, and 90–100%. It accepts an age from 18 through 100. The result is shown in beats per minute (bpm), the number of heartbeats in one minute.
Leave resting heart rate (RHR) blank to calculate each band as a percentage of estimated MHR. Enter a valid RHR to use heart-rate reserve (HRR), the difference between estimated maximum and resting heart rate. The calculator then applies each percentage to HRR and adds RHR back. These are two calculation methods, so a matching percentage label can produce different bpm values.
Estimated maximum heart rate: MHR = 220 − age
Without RHR: band endpoint = MHR × percentage
With RHR: HRR = MHR − RHR; band endpoint = RHR + (HRR × percentage)
Each endpoint is rounded to the nearest whole bpm. Adjacent bands share a boundary because one band ends where the next begins.
For example, at age 30, estimated MHR is 190 bpm. With an RHR of 70 bpm, HRR is 120 bpm and the 70–80% band is 154–166 bpm. Without RHR, that same band is 133–152 bpm. The calculation uses only the values entered; it does not measure a pulse or assess fitness.
Guide
Follow the workflow and verify inputs and outputs with practical examples.
Use a number from 18 to 100. A result appears when the age is in range.
RHR is optional. To measure it, the American Heart Association suggests checking in the morning after a good night’s sleep, before getting out of bed. If you enter it, it must be above zero and below the calculator’s estimated MHR; otherwise the result is withheld.
Check whether the result used a percentage of MHR or HRR before comparing it with another chart, watch, or training plan. Changing or clearing RHR switches the method and recalculates the five bands. Use Reset to clear both values.
Use cases
See how the tool fits into real work and everyday tasks.
If a watch or bike computer shows different limits, compare its maximum-heart-rate estimate, use of resting heart rate, percentage bands, and rounding. This page applies 220 − age and the five listed bands only.
Record age, RHR if entered, and which method produced the range. That makes later comparisons easier to interpret when your resting measurement or a device setting changes.
Q&A
Find concise answers to common questions and confusing cases.
It switches the calculation from a percentage of estimated MHR to a percentage of HRR with RHR added back. The methods use different baselines, so the same percentage does not mean the same bpm value.
Devices may use a measured maximum, a different age formula, different zone percentages, or different rounding. This calculator uses 220 − age and fixed 10-point bands; compare the method and inputs before comparing results.
No. It is a calculated percentage band, not a recommendation to exercise at maximal effort or a personal training prescription.
Notes
Review scope, result limitations, and important precautions before use.
These formula results are general reference values, not a diagnosis, exercise test, real-time measurement, or individualized exercise prescription.
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