Health / Browser calculator

Target Heart Rate Calculator

Target Heart Rate Calculator works from the inputs you provide and returns estimated maximum (bpm), lower target (bpm), upper target (bpm). Use the calculation panel to explore a scenario, then check the formula and limitations before applying the result.

Your inputs

Minimum: 20 · Maximum: 120
Minimum: 20 · Maximum: 150
Minimum: 0 · Maximum: 100
Minimum: 0 · Maximum: 100

Your results

Enter your values and calculate to see the result.

This calculator is for informational purposes only and is not a substitute for professional medical advice.

Formula and calculation method

Estimated maximum heart rate = 208 − 0.7 × age. Karvonen target = resting rate + intensity × (maximum − resting).

Population estimate. Medication, cardiovascular conditions and training history can change suitable exercise targets.

How to use target heart rate calculator

  1. Set Age (years). The example below uses 30.
  2. Set Resting heart rate (bpm). The example below uses 60.
  3. Set Lower intensity (%). The example below uses 50.
  4. Set Upper intensity (%). The example below uses 70.
  5. Select Calculate to update the result. Reset restores the illustrated inputs. Copy, print or download your own result if you need a record.

Worked example

Example inputs
Age (years)
30
Resting heart rate (bpm)
60
Lower intensity (%)
50
Upper intensity (%)
70
Estimated maximum (bpm)
187
Lower target (bpm)
123.5
Upper target (bpm)
148.9

Factors affecting your result

Population estimate. Medication, cardiovascular conditions and training history can change suitable exercise targets.

Changing age (years) changes the scenario being evaluated. Adjust one input at a time when comparing results, keep a copy of the assumptions, and compare values using the same unit and period. A precise arithmetic result does not make an uncertain assumption precise.

Frequently asked questions

How does the target heart rate calculator work?

Estimated maximum heart rate = 208 − 0.7 × age. Karvonen target = resting rate + intensity × (maximum − resting).

What inputs does Target Heart Rate Calculator need?

Enter age (years), resting heart rate (bpm), lower intensity (%), upper intensity (%). Read the unit labels; percentages are entered as ordinary percentages, not decimal fractions.

How should I interpret the target heart rate calculator result?

Population estimate. Medication, cardiovascular conditions and training history can change suitable exercise targets.

Are my target heart rate calculator inputs uploaded?

No. The calculation runs in this browser. Favorites, recent tool names, theme and formatting preferences may be saved locally, but calculation inputs are not sent to a calculation server or stored by this website. Shared links do not include entered values.

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