Moderate Heart Rate Calculator
Determine your target heart rate zone for moderate-intensity exercise.
Years
Beats per minute (BPM)
Estimated Maximum Heart Rate (MHR):
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Calculation Method:
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MODERATE INTENSITY ZONE (50% – 70%)
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Beats Per Minute
What is Moderate Intensity Exercise?
Moderate-intensity aerobic physical activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is that you can still talk, but you cannot sing the words to a song.
According to the Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA), moderate-intensity physical activity is defined as:
- 50% to 70% of your maximum heart rate.
How This Calculator Works
This tool uses two different methods depending on the data you provide:
1. Standard Method (Age-predicted):
If you only enter your age, we calculate your Maximum Heart Rate (MHR) using the formula 220 – Age. Your moderate zone is then calculated as 50% to 70% of that max.
If you only enter your age, we calculate your Maximum Heart Rate (MHR) using the formula 220 – Age. Your moderate zone is then calculated as 50% to 70% of that max.
2. Karvonen Formula (Heart Rate Reserve):
If you enter your Resting Heart Rate, the calculator becomes more accurate. It calculates your Heart Rate Reserve (HRR) and applies the percentages to that reserve, adding your resting rate back in. This accounts for your specific fitness level.
If you enter your Resting Heart Rate, the calculator becomes more accurate. It calculates your Heart Rate Reserve (HRR) and applies the percentages to that reserve, adding your resting rate back in. This accounts for your specific fitness level.
Why Target the Moderate Zone?
Exercising in the moderate heart rate zone offers significant health benefits without the strain of high-intensity interval training (HIIT). Benefits include:
- Fat Burning: The body relies more on fat as fuel in this zone compared to higher intensities.
- Cardiovascular Health: Improves the efficiency of your heart and lungs.
- Sustainability: It is easier to maintain for longer durations (30-60 minutes), which is crucial for building endurance.
- Lower Risk: Less stress on joints and muscles compared to vigorous activity.
Examples of Moderate Intensity Activities
- Brisk walking (3 to 4.5 mph).
- Water aerobics.
- Bicycling slower than 10 mph on primarily flat terrain.
- Tennis (doubles).
- Ballroom dancing.
- General gardening.
Safety Note
Always consult with a healthcare professional before starting a new exercise program, especially if you have a history of heart conditions or are taking medication that affects heart rate (like beta-blockers).