Estimate your maximum heart rate and the American Heart Association's moderate and vigorous target zones from your age.
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The equation is validated for adults, so enter an age between 18 and 100.
Maximum heart rate is estimated with the Tanaka equation, HRmax = 208 − (0.7 × age), which fits measured data better than the older '220 − age' rule. The American Heart Association describes moderate intensity as 50–70% and vigorous intensity as 70–85% of maximum heart rate.
A person's measured maximum heart rate can differ substantially from any equation. Beta-blockers and other rate-affecting medications, smoking, caffeine, fitness level, and cardiovascular or metabolic conditions can all change the heart-rate response to exercise.
HRmax (bpm) = 208 − (0.7 × age) moderate = 50–70% of HRmax vigorous = 70–85% of HRmax
The older '220 − age' rule is a rough average with large error. The Tanaka equation (208 − 0.7 × age) was fitted to measured data and is more accurate on average.
Yes. Beta-blockers and some other medications lower heart-rate responses, so tracked heart rates may sit below these ranges. Ask your clinician what targets are appropriate for you.
Not necessarily. Maximum heart rate depends mostly on age and individual physiology; fitness is better reflected by how your heart rate recovers and by your performance.
Stop exercising and seek medical attention if you feel chest pain, severe shortness of breath, dizziness, or palpitations. This calculator is not a substitute for medical care.
This calculator provides general educational estimates only. It does not diagnose heart conditions, assess cardiac risk, or prescribe exercise intensity. Talk to a healthcare professional before starting an exercise program, especially if you have a heart condition, take medication affecting heart rate, or have symptoms during exercise.
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