Target Heart Rate Calculator

Find your estimated maximum heart rate and your five training zones, so you can train at the right intensity for your goal.

Find your maximum heart rate and your five training zones from your age, so you can train at the right intensity for your goal. This target heart rate calculator shows the beats per minute for easy recovery, fat burning, cardio and hard efforts.

Read the guide: Heart Rate Zones: How to Train at the Right Intensity

Your age

Maximum heart rate

187 bpm

Estimated with the Tanaka formula

Zone% maxBPM
Very light (recovery)50–60%94–112
Light (fat burn)60–70%112–131
Moderate (aerobic)70–80%131–150
Hard (anaerobic)80–90%150–168
Maximum (peak)90–100%168–187

How it works

  1. 1

    Enter your age

    Your maximum heart rate is estimated from your age.

  2. 2

    See your max

    View your estimated maximum heart rate in beats per minute.

  3. 3

    Train by zone

    Use the zone table to target recovery, fat burn, cardio or peak effort.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

How is maximum heart rate estimated?
This uses the Tanaka formula (208 minus 0.7 times your age), which is more accurate across ages than the older "220 minus age" rule.
What are the zones for?
Lower zones (50 to 70%) suit easy and fat-burning work; middle zones (70 to 80%) build aerobic fitness; higher zones (80% and up) develop speed and power but are harder to sustain.
How do I measure my heart rate while training?
A chest strap or wrist monitor gives the easiest live reading. Without one, count your pulse for 15 seconds right after you stop and multiply by four for a rough beats-per-minute figure.

Important

These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.

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