Calculate Heart Rate by Age

Heart Rate Zone Calculator

function calculateHeartZones() { // Get input value var ageInput = document.getElementById('calc_age'); var age = parseFloat(ageInput.value); // Validation if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } // Calculations based on AHA standard formula (220 – Age) var maxHR = 220 – age; // Moderate Intensity: 50% to 70% of MHR var modLow = Math.round(maxHR * 0.50); var modHigh = Math.round(maxHR * 0.70); // Vigorous Intensity: 70% to 85% of MHR var vigLow = Math.round(maxHR * 0.70); var vigHigh = Math.round(maxHR * 0.85); // Update DOM document.getElementById('res_max_hr').innerText = maxHR; document.getElementById('res_mod_low').innerText = modLow; document.getElementById('res_mod_high').innerText = modHigh; document.getElementById('res_vig_low').innerText = vigLow; document.getElementById('res_vig_high').innerText = vigHigh; // Show results document.getElementById('calc_results').style.display = 'block'; }

Understanding your target heart rate is essential for maximizing the benefits of your workouts while ensuring safety. Whether you are aiming to burn fat, build endurance, or improve cardiovascular health, training in the correct heart rate zone is the key to success. This guide and our interactive calculator help you determine your ideal beats per minute (BPM) based on your age.

Why Calculate Heart Rate by Age?

Your heart rate is a reliable objective measure of exercise intensity. As you age, your maximum heart rate (MHR) naturally decreases. Therefore, a "high intensity" workout for a 20-year-old looks very different from one for a 60-year-old. By calculating your heart rate targets based on age, you can:

• Prevent Overtraining: Avoid pushing your heart beyond safe limits.
• Maximize Efficiency: Ensure you aren't working too lightly to see results.
• Target Specific Goals: Different heart rate zones trigger different metabolic reactions, such as fat oxidation vs. glycogen depletion.

Understanding the Formula

The most common and widely accepted method for estimating Maximum Heart Rate (MHR) is the simple subtraction formula:

MHR = 220 – Age

Once your MHR is established, your target training zones are calculated as percentages of this maximum.

Target Heart Rate Zones Explained

Intensity Zone	Percentage of MHR	Benefit
Moderate Intensity	50% – 70%	Improves basic endurance and fat burning. You should be able to talk, but not sing.
Vigorous Intensity	70% – 85%	Improves aerobic capacity and cardiovascular performance. Conversation becomes difficult.
Maximum Effort	90% – 100%	Only sustainable for short bursts (sprinting). Used for athletic performance training.

How to Measure Your Heart Rate

To verify if you are in the calculated zone during exercise, you need to measure your pulse. You can do this manually or use technology:

1. Manual Method: Place your index and middle fingers on your wrist (radial artery) or the side of your neck (carotid artery). Count the beats for 10 seconds and multiply by 6 to get your BPM.
2. Wearable Tech: Smartwatches and chest straps provide real-time continuous monitoring, which is generally more accurate for maintaining specific zones during a workout.

Important Safety Considerations

While the "220 – Age" formula is a standard rule of thumb, it is an estimate. Genetics, fitness level, and medications (such as beta-blockers) can significantly alter your actual maximum heart rate.

If you are just starting an exercise program, have a history of heart conditions, or are taking medication, please consult a healthcare professional before engaging in vigorous activity based on these calculations.