Heart Rate for My Age Calculator

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Heart Rate for My Age Calculator

Your Heart Rate Analysis

Max Heart Rate
0
BPM
Zone Intensity Target BPM

*Calculations are based on the Fox formula (220-age) and Karvonen method if resting HR is provided. Consult a doctor before starting a new exercise regimen.

function calculateHeartRate() { var age = parseFloat(document.getElementById("userAge").value); var rhr = parseFloat(document.getElementById("restingHR").value) || 0; var resultsDiv = document.getElementById("heartRateResults"); var maxHRDisplay = document.getElementById("maxHR"); var tableBody = document.getElementById("zoneTableBody"); if (!age || age 120) { alert("Please enter a valid age between 1 and 120."); return; } // Calculations var maxHR = 220 – age; maxHRDisplay.innerHTML = Math.round(maxHR); var zones = [ { name: "Zone 1: Very Light", desc: "Warm-up / Recovery", pct: 0.50, pctHigh: 0.60, color: "#e3f2fd" }, { name: "Zone 2: Light", desc: "Fat Burning / Endurance", pct: 0.60, pctHigh: 0.70, color: "#fff9c4" }, { name: "Zone 3: Moderate", desc: "Aerobic / Cardio", pct: 0.70, pctHigh: 0.80, color: "#ffe0b2" }, { name: "Zone 4: Hard", desc: "Anaerobic / Performance", pct: 0.80, pctHigh: 0.90, color: "#ffccbc" }, { name: "Zone 5: Maximum", desc: "Peak Effort / Sprints", pct: 0.90, pctHigh: 1.00, color: "#ffcdd2" } ]; var tableHTML = ""; for (var i = 0; i 0 && rhr < maxHR) { // Karvonen Formula: ((Max HR – Rest HR) * %Intensity) + Rest HR var hrr = maxHR – rhr; lowBPM = Math.round((hrr * zones[i].pct) + rhr); highBPM = Math.round((hrr * zones[i].pctHigh) + rhr); } else { // Simple Percentage Formula lowBPM = Math.round(maxHR * zones[i].pct); highBPM = Math.round(maxHR * zones[i].pctHigh); } tableHTML += ""; tableHTML += "" + zones[i].name + "" + zones[i].desc + ""; tableHTML += "" + (zones[i].pct * 100) + "% – " + (zones[i].pctHigh * 100) + "%"; tableHTML += "" + lowBPM + " – " + highBPM + ""; tableHTML += ""; } tableBody.innerHTML = tableHTML; resultsDiv.style.display = "block"; }

How to Use the Heart Rate for My Age Calculator

Understanding your heart rate is one of the most effective ways to measure exercise intensity. This calculator uses your age to determine your Maximum Heart Rate (MHR) and then breaks down your specific target heart rate zones for different fitness goals.

Why Age Matters for Heart Rate

As we age, our heart's maximum capacity naturally decreases. The standard formula used by health professionals is the Fox formula (220 minus your age). While this is a general estimate, it provides a safe baseline for most healthy adults to track their cardiovascular exertion.

Understanding the 5 Heart Rate Zones

  • Zone 1 (50-60%): Very light intensity. Best for warm-ups, cool-downs, and active recovery. It improves overall health but doesn't build significant fitness.
  • Zone 2 (60-70%): Light intensity. Often called the "Fat Burning Zone." It builds basic endurance and allows your body to become more efficient at utilizing fat for fuel.
  • Zone 3 (70-80%): Moderate intensity. This is the aerobic zone that improves cardiovascular capacity and strengthens the heart and lungs.
  • Zone 4 (80-90%): Hard intensity. This is the anaerobic zone. You'll be breathing hard and unable to speak in full sentences. It improves your lactate threshold and speed.
  • Zone 5 (90-100%): Maximum effort. Reserved for short sprints or high-intensity interval training (HIIT). It improves peak performance.

The Importance of Resting Heart Rate (RHR)

If you know your Resting Heart Rate (the number of beats per minute while you are completely still, usually measured right after waking up), you should include it. Our calculator will then use the Karvonen Formula, which accounts for your Heart Rate Reserve. This provides a much more personalized target range because it considers your current fitness level, not just your age.

Example: Heart Rate for a 40-Year-Old

If you are 40 years old, your estimated Max Heart Rate is 180 BPM (220 – 40). Your target zones would look like this:

Goal Intensity Target BPM
Fat Burn (Zone 2) 60-70% 108 – 126 BPM
Aerobic (Zone 3) 70-80% 126 – 144 BPM

Note: Certain medications, such as beta-blockers, can significantly lower your heart rate. If you are taking medication or have a heart condition, always speak with your doctor to determine your appropriate exercise heart rate ranges.

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