Target Heart Rate Calculator

The target heart rate calculator estimates your maximum heart rate from age alone, then converts a chosen intensity — moderate or vigorous — into a target range in beats per minute (bpm). It is a quick way to plan cardio sessions around the common heart-rate-zone convention used in exercise guidance.

Enter your age and pick an intensity band. The default is age 30 at moderate intensity, which produces a maximum heart rate estimate of 187 bpm and a target range of 94–131 bpm.

How the estimate works

Maximum heart rate is estimated with the Tanaka equation, a sex-neutral age formula published in 2001:

$\text{max HR} = 208 - 0.7 \times \text{age}$

The calculator then applies the common intensity convention: moderate is 50–70% of estimated maximum heart rate and vigorous is 70–85%. Each endpoint is:

$\text{lower bound} = \text{max HR} \times \text{lower percentage}$

$\text{upper bound} = \text{max HR} \times \text{upper percentage}$

Bounds are rounded to whole beats per minute for display.

Worked example

For a 30-year-old:

$\text{max HR} = 208 - 0.7(30) = 187 \text{ bpm}$

Moderate bounds:

$187 \times 0.50 = 93.5 \rightarrow 94 \text{ bpm}$

$187 \times 0.70 = 130.9 \rightarrow 131 \text{ bpm}$

The moderate target range is 94–131 bpm. Vigorous bounds are:

$187 \times 0.70 = 130.9 \rightarrow 131 \text{ bpm}$

$187 \times 0.85 = 158.95 \rightarrow 159 \text{ bpm}$

The vigorous target range is 131–159 bpm. Note that the 70% point belongs to both bands; the calculator treats the selected band as the convention for that session.

Interpreting the numbers

The Tanaka equation predicts the average maximum heart rate for a given age. Individual maximums vary — the original study reported standard deviations around the regression line, and differences of more than 10 bpm either way are common. If a measured maximum from a graded exercise test is available, it is more reliable than any age-based estimate.

The 50–70% and 70–85% bands are a common convention published by organizations such as the American Heart Association. ACSM’s Guidelines also classify exercise intensity using percentages of estimated maximum heart rate; different texts may quote slightly different cut points, so the range this calculator returns is one standard reference, not a universal rule.

For a more individualized approach that also uses your resting heart rate, see the heart rate reserve calculator, which applies selected percentages to heart-rate reserve instead of to maximum heart rate alone. For training-planning companions, the workout recovery time calculator, vertical jump calculator, and stride length calculator address other parts of a training program.

Tips for using the calculator

• Use a wrist or chest monitor and take the range as a guide, not a target you must hold exactly.
• For continuous cardio (brisk walking, steady cycling), the moderate band is a common starting point. For intervals and harder efforts, the vigorous band may be more relevant.
• Recalculate as you age; the estimate changes roughly 0.7 bpm per year of age.
• Check whether your medications or conditions affect heart rate before relying on any bpm range.

Common pitfalls

• Treating the age estimate as your true maximum; a measured max is more accurate when available.
• Mixing conventions: 50–70% / 70–85% of max HR is not the same as percentage of heart-rate reserve, which produces different numbers for the same session.
• Ignoring the rounded display: 93.5 bpm shows as 94 bpm, so hand-calculated checks should round the same way.
• Assuming a target range is safe for everyone; some conditions and medications change the appropriate intensity.

Sources

• Tanaka et al., Age-predicted maximal heart rate revisited, J Am Coll Cardiol 2001 — the 208 − 0.7 × age equation.
• ACSM, Guidelines for Exercise Testing and Prescription, 12th edition — intensity classification and heart-rate-based exercise prescription.
• American Heart Association, Target Heart Rates Chart — the 50–70% / 70–85% convention.