Heart Rate for Age Calculator

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Heart Rate for Age Calculator

Optimize your workout by calculating your target zones

Optional for Karvonen accuracy
Estimated Maximum Heart Rate — BPM

Personalized Heart Rate Zones

How Your Age Affects Your Heart Rate

As you age, your heart's ability to beat faster decreases. This is a natural physiological process. Knowing your Heart Rate for Age is essential for cardiovascular health and effective exercise programming. Whether you are walking for weight loss or training for a marathon, staying within specific zones ensures you are meeting your fitness goals safely.

The Science of the Calculation

This calculator utilizes two primary formulas to give you the most accurate results:

  • The Fox Formula: The classic "220 minus age" method to find your Maximum Heart Rate (MHR).
  • The Karvonen Formula: A more advanced method that incorporates your Resting Heart Rate (RHR) to determine Heart Rate Reserve (HRR). This provides a more personalized set of target zones based on your current fitness level.

Understanding Training Zones

Zone Intensity Benefit
Zone 1 (50-60%) Very Light Recovery, warm-up, and weight management.
Zone 2 (60-70%) Light Endurance building and fat burning.
Zone 3 (70-80%) Moderate Improves aerobic capacity and blood circulation.
Zone 4 (80-90%) Hard Increases anaerobic capacity and speed.
Zone 5 (90-100%) Maximum Maximum performance and sprint speed.

Target Heart Rate Examples

For a 40-year-old with a resting heart rate of 70 BPM:

  • Max Heart Rate: 180 BPM
  • Fat Burn Zone (60-70%): 136 – 147 BPM
  • Aerobic Zone (70-80%): 147 – 158 BPM

Frequently Asked Questions

Is 220 minus age accurate? While it's a standard estimate, individual variations can be ±10-15 beats per minute. Factors like genetics, altitude, and medication (like beta-blockers) can significantly alter your true maximum heart rate.

How do I find my Resting Heart Rate? Measure your pulse for 60 seconds immediately after waking up, before getting out of bed. For the most accurate result, take the average over three consecutive mornings.

function calculateHeartRate() { var age = parseFloat(document.getElementById('calcAge').value); var restingHR = parseFloat(document.getElementById('calcRestingHR').value) || 0; var resultDiv = document.getElementById('hrResults'); var maxHRVal = document.getElementById('maxHRVal'); var zonesGrid = document.getElementById('zonesGrid'); if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } var maxHR = 220 – age; maxHRVal.innerText = Math.round(maxHR); var zones = [ { name: "Zone 1: Very Light", range: [0.50, 0.60], color: "#3498db" }, { name: "Zone 2: Light", range: [0.60, 0.70], color: "#2ecc71" }, { name: "Zone 3: Moderate", range: [0.70, 0.80], color: "#f1c40f" }, { name: "Zone 4: Hard", range: [0.80, 0.90], color: "#e67e22" }, { name: "Zone 5: Maximum", range: [0.90, 1.00], color: "#c0392b" } ]; var html = ""; var hrr = maxHR – restingHR; for (var i = 0; i 0) { // Karvonen Formula: ((Max HR – Resting HR) * Intensity) + Resting HR low = (hrr * zones[i].range[0]) + restingHR; high = (hrr * zones[i].range[1]) + restingHR; } else { // Basic Percentage Formula low = maxHR * zones[i].range[0]; high = maxHR * zones[i].range[1]; } html += '
'; html += '
'; html += '
'; html += '' + zones[i].name + ''; html += '
'; html += '
' + Math.round(low) + ' – ' + Math.round(high) + ' BPM
'; html += '
'; } zonesGrid.innerHTML = html; resultDiv.style.display = 'block'; // Smooth scroll to results resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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