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Health & Fitness

Target Heart Rate Calculator

Find your target heart rate for a chosen intensity and the moderate and vigorous exercise ranges for your age.

Your inputs

Results

Target by heart-rate reserve (Karvonen)

144 bpm

Target as % of maximum
126 bpm
Moderate intensity (50–70 % of max)
90–126 bpm
Vigorous intensity (70–85 % of max)
126–153 bpm
Estimated maximum (220 − age)
180 bpm

≈Estimate based on the stated model and assumptions

Notes for this result

  • This is a population-level estimate for adults, not a diagnosis. Discuss health decisions with a qualified professional.
  • Moderate and vigorous bands follow the percentages used in US CDC physical-activity guidance.

Inputs are never added to links for financial, salary or health calculators.

What this calculator does

Target heart rate helps keep exercise in the intended intensity range.

Formula and method

Estimated max = 220 − age; Karvonen target = resting + (max − resting) × intensity Moderate: 50–70 % of max; Vigorous: 70–85 % of max

Worked example

Calculated by this tool with its default inputs:

Inputs

  • Age: 40
  • Resting heart rate: 60 bpm
  • Target intensity: 70 %

Results

  • Target by heart-rate reserve (Karvonen): 144 bpm
  • Target as % of maximum: 126 bpm
  • Moderate intensity (50–70 % of max): 90–126 bpm
  • Vigorous intensity (70–85 % of max): 126–153 bpm
  • Estimated maximum (220 − age): 180 bpm

How to read the results

If talking becomes difficult, you are likely in the vigorous range.

Assumptions and limitations

  • An estimate for healthy adults, not a diagnosis or medical advice. Consult a qualified health professional about your personal situation.

Health results are general estimates for adults and do not replace medical advice, diagnosis or treatment. Speak to a qualified health professional about your personal situation, especially during pregnancy or if you have a medical condition.

Questions

What is the “fat-burning zone”?

A lower-intensity zone where a higher share of energy comes from fat; total calories burned are usually higher at higher intensities.

Methodology and verification

Result type
Estimate based on the stated model and assumptions
Formula version
1.0
Automated verification
2 reference and validation test cases, checked against independently computed values. The site cannot be built if any of them fail.
Editorial review
Awaiting human editorial review. The explanation was drafted with AI assistance; the formula and examples are verified by the automated tests above.

Privacy

Everything you enter is calculated in this browser and is not sent to Numerith or anyone else. Because this calculator can involve personal financial or health details, your inputs are never added to share links or saved to history. Privacy policy