Heart Rate Calculator
Estimate your Maximum Heart Rate (MHR) and personalized Target Heart Rate Zones for effective exercise.
Measure your pulse for 60 seconds while at rest, typically in the morning before getting out of bed.
Your Heart Rate Estimates:
Your estimated Maximum Heart Rate (MHR): ${Math.round(mhr)} BPM Your Heart Rate Reserve (HRR): ${Math.round(hrr)} BPM Your Moderate Intensity Zone (50-70% of HRR): ${Math.round(moderateLower)} – ${Math.round(moderateUpper)} BPM Your Vigorous Intensity Zone (70-85% of HRR): ${Math.round(vigorousLower)} – ${Math.round(vigorousUpper)} BPM These are estimates. Always consult with a healthcare professional before starting any new exercise program. `; }Understanding Your Heart Rate: A Key to Effective Exercise
Your heart rate is a vital sign that indicates how many times your heart beats per minute (BPM). It's a powerful indicator of your cardiovascular health and a crucial metric for optimizing your workouts. By understanding your heart rate, you can ensure you're exercising at the right intensity to achieve your fitness goals, whether that's improving endurance, burning fat, or boosting overall cardiovascular health.
What is Maximum Heart Rate (MHR)?
Your Maximum Heart Rate (MHR) is the highest number of times your heart can beat in one minute during physical activity. It's an important benchmark because target heart rate zones are often calculated as a percentage of your MHR. While the most accurate way to determine MHR is through a graded exercise test supervised by a doctor, common formulas provide a good estimate.
The calculator above uses the Tanaka, Monahan, & Seals formula (208 – 0.7 * Age), which is often considered more accurate for adults than the traditional "220 – Age" formula. As you age, your MHR naturally decreases.
Why Calculate Your Resting Heart Rate (RHR)?
Your Resting Heart Rate (RHR) is the number of times your heart beats per minute when you are at complete rest. A lower RHR generally indicates better cardiovascular fitness and more efficient heart function. Athletes often have very low RHRs (e.g., 40-60 BPM).
To measure your RHR, find your pulse (at your wrist or neck) first thing in the morning before getting out of bed or after at least 10-15 minutes of quiet rest. Count the beats for 60 seconds, or for 30 seconds and multiply by two.
Target Heart Rate Zones: The Karvonen Formula Explained
Exercising within specific target heart rate zones allows you to tailor your workout intensity to achieve different physiological benefits. The calculator above uses the Karvonen Formula, which is considered more personalized than simply using a percentage of MHR because it takes your individual fitness level (via RHR) into account.
The Karvonen Formula works by first calculating your Heart Rate Reserve (HRR):
HRR = Maximum Heart Rate (MHR) - Resting Heart Rate (RHR)
Then, your target heart rate for a given intensity percentage is calculated as:
Target HR = (HRR × % Intensity) + RHR
Understanding the Zones:
- Moderate Intensity Zone (50-70% of HRR): This zone is excellent for improving general cardiovascular health, burning fat, and building endurance. You should be able to hold a conversation comfortably.
- Vigorous Intensity Zone (70-85% of HRR): This zone significantly improves cardiovascular fitness and endurance. You'll be breathing hard and likely won't be able to speak more than a few words at a time.
Example Calculation:
Let's say you are 30 years old with a Resting Heart Rate of 60 BPM:
- Estimated MHR: 208 – (0.7 * 30) = 208 – 21 = 187 BPM
- Heart Rate Reserve (HRR): 187 BPM (MHR) – 60 BPM (RHR) = 127 BPM
- Moderate Intensity Zone (50-70% of HRR):
- Lower end (50%): (127 * 0.50) + 60 = 63.5 + 60 = 123.5 BPM
- Upper end (70%): (127 * 0.70) + 60 = 88.9 + 60 = 148.9 BPM
- Your Moderate Zone: 124 – 149 BPM
- Vigorous Intensity Zone (70-85% of HRR):
- Lower end (70%): (127 * 0.70) + 60 = 88.9 + 60 = 148.9 BPM
- Upper end (85%): (127 * 0.85) + 60 = 107.95 + 60 = 167.95 BPM
- Your Vigorous Zone: 149 – 168 BPM
Using these personalized zones, you can guide your workouts to be more effective and safer.
Important Considerations:
- Individual Variation: These formulas provide estimates. Actual MHR and target zones can vary based on individual physiology, genetics, and fitness levels.
- Medications: Certain medications (e.g., beta-blockers) can affect your heart rate. If you are on medication, consult your doctor about appropriate exercise heart rates.
- Listen to Your Body: Always pay attention to how you feel. If you experience dizziness, chest pain, or unusual discomfort, stop exercising immediately and seek medical attention.
- Consult a Professional: Before starting any new exercise program, especially if you have underlying health conditions, it's always best to consult with a doctor or a certified fitness professional.