Target Heart Rate Calculator

Find your maximum heart rate and the beats-per-minute ranges for light, fat-burn, aerobic, anaerobic and maximum effort training.

Formulas last reviewed: September 2026

Enter your details

Age

years

Resting heart rate

bpm

Measure it when you wake up, before getting out of bed.

Max heart rate formula

Maximum heart rate

190 bpm

Heart-rate reserve 120 bpm

Fat-burn zone (60–70%)

142–154 bpm

Aerobic zone (70–80%)

154–166 bpm

Heart rate zones

Karvonen uses your heart-rate reserve; % of max is the simpler method.

Heart rate zones
Zone	% intensity	Karvonen (bpm)	% of max (bpm)
Very light (warm-up)	50–60%	130–142	95–114
Light (fat burn)	60–70%	142–154	114–133
Moderate (aerobic)	70–80%	154–166	133–152
Hard (anaerobic)	80–90%	166–178	152–171
Maximum effort	90–100%	178–190	171–190

A moderate workout is about 130–154 bpm. Formulas are averages — if you have a heart condition or take heart medicine, follow your doctor's advice.

Disclaimer: Results are general estimates for information and education only. They are not medical advice, a diagnosis or a treatment plan. Please talk to a doctor or qualified health professional before making health, diet, exercise or pregnancy decisions.

What is target heart rate?

Your target heart rate is the range of beats per minute (bpm) to aim for during exercise. Training in the right zone builds endurance, burns fat efficiently and keeps effort safe.

The calculator estimates your maximum heart rate and then uses either a simple percentage of max or the more personal Karvonen method, which also uses your resting heart rate.

How it is calculated

Max heart rate = 220 − age (or Tanaka: 208 − 0.7 × age)

Karvonen: target = (max − resting) × intensity % + resting

Worked example

Age 30, resting heart rate 60 bpm

Max heart rate: 190 bpm
Reserve (max − rest): 130 bpm
Moderate (70%): 151 bpm
Hard (85%): 171 bpm

Heart rate zones

Zone	Intensity	Benefit
Very light	50–60%	Warm-up, recovery
Light	60–70%	Fat burn, base fitness
Moderate	70–80%	Aerobic endurance
Hard	80–90%	Speed, performance
Maximum	90–100%	Short bursts only

Formulas are averages — real maximum heart rate varies by ±10–12 bpm. If you have a heart condition or take heart medication, follow your doctor's advice.

Frequently asked questions

How do I measure my resting heart rate?

Count your pulse for 60 seconds when you wake up, before getting out of bed. Do it for a few mornings and take the average.

Which max heart rate formula should I use?

220 − age is the simplest. Tanaka is slightly more accurate for adults, and Gulati was developed for women.

What zone burns the most fat?

Light to moderate zones (60–70%) use the highest share of fat, but harder zones burn more total calories. A mix is best.

Is a very high heart rate dangerous?

Reaching near-maximum for short bursts is normal in fit people. Chest pain, dizziness or unusual breathlessness are reasons to stop and see a doctor.