Heart Rate by Age Calculator
Calculate your maximum heart rate and target training zones based on your age.
Your Calculated Results
How to Calculate Heart Rate by Age
Understanding your heart rate is crucial for optimizing your cardiovascular fitness and ensuring you are exercising safely. The most common method used by fitness professionals and health organizations is based on age-related formulas.
The Formula for Maximum Heart Rate
The standard formula to find your estimated maximum heart rate (MHR) is simple: 220 minus your age. For example, if you are 40 years old, your estimated maximum heart rate is 180 beats per minute (BPM).
- Example Calculation: 220 – 30 (Age) = 190 BPM Max Heart Rate.
- Moderate Intensity: 50% to 70% of MHR.
- Vigorous Intensity: 70% to 85% of MHR.
Standard Heart Rate Chart by Age
| Age | Target HR Zone (50-85%) | Average Max HR (100%) |
|---|---|---|
| 20 years | 100–170 bpm | 200 bpm |
| 30 years | 95–162 bpm | 190 bpm |
| 40 years | 90–153 bpm | 180 bpm |
| 50 years | 85–145 bpm | 170 bpm |
| 60 years | 80–136 bpm | 160 bpm |
| 70 years | 75–128 bpm | 150 bpm |
What is Heart Rate Reserve (HRR)?
While the basic formula is a great starting point, the Karvonen method provides a more personalized result by including your Resting Heart Rate. This calculates the "Heart Rate Reserve" (the difference between your max and resting heart rate), which is often considered more accurate for athletes and active individuals.
Our calculator above utilizes the Heart Rate Reserve method if you provide your resting heart rate. To find your resting heart rate, check your pulse for 60 seconds first thing in the morning before getting out of bed.
Understanding Exercise Intensity Zones
Moderate Intensity (50-70%): At this level, you should be able to carry on a conversation, but you will be breathing faster. This is ideal for weight loss and building basic endurance.
Vigorous Intensity (70-85%): This level improves cardiovascular fitness. You will be breathing hard and unable to say more than a few words without pausing for breath.
Anaerobic Zone (85%+): This is usually reserved for short bursts of high-intensity interval training (HIIT). It improves speed and power but cannot be sustained for long periods.