Heart Rate Zone Calculator
Calculate your maximum heart rate and target training zones based on your age.
Your Results
* Consult a doctor before starting any vigorous exercise program.
How to Calculate Normal Heart Rate for Your Age
Understanding your heart rate is a vital component of cardiovascular health and effective fitness training. While "normal" can vary significantly between individuals based on fitness levels, medication, and genetics, age is the primary factor used to determine safe and effective heart rate zones.
1. Maximum Heart Rate (MHR) Formula
The most common way to estimate your maximum heart rate—the upper limit of what your cardiovascular system can handle during physical exertion—is the age-based formula. This calculator uses the standard formula generally accepted by the American Heart Association:
- Formula: 220 – Your Age = Maximum Heart Rate (bpm)
For example, if you are 50 years old, your estimated maximum heart rate would be 170 beats per minute (bpm).
2. Target Heart Rate Zones
Once you know your MHR, you can calculate your target heart rate zones. These zones help you determine the intensity of your exercise.
| Intensity Level | Percentage of MHR | Benefit |
|---|---|---|
| Moderate Intensity | 50% – 70% | Fat burn, endurance, general health. |
| Vigorous Intensity | 70% – 85% | Cardiovascular fitness, anaerobic capacity. |
| Maximum Effort | 85% – 100% | Short bursts for athletic performance (Use caution). |
3. Normal Resting Heart Rate by Age
While the calculator above focuses on active heart rates, your Resting Heart Rate (RHR) is a key indicator of overall heart health. For adults, a normal resting heart rate usually ranges between 60 and 100 bpm. However, athletes may have significantly lower resting rates (often 40-60 bpm).
General Reference for Resting Heart Rate:
- Children (6-15 yrs): 70 – 100 bpm
- Adults (18+): 60 – 100 bpm
- Athletes: 40 – 60 bpm
The Karvonen Method (Advanced)
If you entered your Resting Heart Rate into the calculator, we used the Karvonen Formula. This is considered more accurate for individuals with varying fitness levels because it takes your Heart Rate Reserve (HRR) into account.
Formula: Target Heart Rate = ((Max HR − Resting HR) × %Intensity) + Resting HR
When to See a Doctor
If your heart rate is consistently above 100 bpm (tachycardia) or below 60 bpm (bradycardia) while at rest—and you are not an athlete—you should consult a healthcare provider. Furthermore, if you experience dizziness, shortness of breath, or chest pain during exercise, stop immediately.