Health & Fitness calculator
Target Heart Rate Calculator
Calculate your target heart rate zones for exercise.
About the target heart rate calculator
The target heart rate calculator finds your exercise heart rate zones using the Karvonen formula.
How to use this calculator
- 1
Enter age
Enter your age.
- 2
Enter resting heart rate
Enter your resting heart rate in bpm.
- 3
Choose intensity
Select your exercise intensity level.
How the calculation works
Karvonen formula: Target HR = ((max HR − resting HR) × intensity%) + resting HR. Max HR = 220 − age.
Example: 30yo, resting 70 bpm, moderate: 133-147 bpm.
Important health disclaimers
These calculators provide estimates based on population averages. Individual results vary based on genetics, body composition, medical conditions, and medications. Always consult a healthcare provider before starting a new diet or exercise program, especially if you have underlying health conditions.
Understanding body composition metrics
BMI doesn't distinguish muscle from fat. Body fat % is more accurate but depends on measurement technique. TDEE varies day-to-day based on activity. Macro targets are starting points — adjust based on your results, energy levels, and goals. Hydration needs increase with exercise, heat, and altitude.
Important limitations
This tool provides a mathematical estimate based only on the values entered. It does not account for regulations, taxes, lender fees, market conditions, or individual circumstances. Results are for planning purposes only — consult a qualified professional for regulated, medical, financial, or construction decisions.
Frequently asked questions about target heart rate calculator
How accurate is the target heart rate calculator?+
The calculation follows the displayed formula and retains full numeric precision before formatting the result.
Can I use the result professionally?+
Use it as a planning estimate. Confirm regulated, medical, financial, or construction decisions with a qualified professional.