Target Heart Rate Calculator
Use your own numbers after reviewing the formula and worked example.
Quick answer
A common rough method estimates maximum heart rate from age and then multiplies by target intensity percentages.
Formula or method
Keep units, percentages and time periods consistent. The formula is useful as a transparent check on the calculator result and helps explain why changing one input changes the answer.
Step-by-step
- Estimate maximum heart rate.
- Choose lower and upper intensity percentages.
- Multiply the max by each percentage.
- Use the result only as a general estimate.
Worked example
At age 40, estimated max is 180 bpm; a 60%–80% range is about 108–144 bpm.
How to interpret the result
Actual maximum heart rate can differ substantially, and medical conditions or medications can affect appropriate exercise intensity.
When the answer is used for a purchase, loan, payroll decision, construction order, school grade, health estimate or other real-world choice, verify the assumptions that matter in that context. Accurate arithmetic still depends on accurate inputs.
Common mistakes
- Treating 220−age as exact.
- Ignoring medication or medical guidance.
- Assuming higher intensity is always better.
Frequently asked questions
Is 220 minus age exact?
No.
Must I always stay in a target zone?
No; training plans vary.
What if I have a heart condition?
Use guidance from a qualified healthcare professional.