Target Heart Rate Calculator
Estimate max heart rate with 220 − age and split it into five training zones — percent-of-max, or Karvonen with your resting heart rate.
Reviewed by the OmniCalc teamMethod verified 2026-07-01
190bpm
Maximum heart rate 190 beats per minute- 50–60% — Very light
- 95–114 bpm
- 60–70% — Light (fat burn)
- 114–133 bpm
- 70–80% — Moderate (aerobic)
- 133–152 bpm
- 80–90% — Hard
- 152–171 bpm
- 90–100% — Maximum
- 171–190 bpm
- Max heart rate (220 − age)
- 190
Show steps
- Max heart rate: 220 − age = 220 − 30 = 190 bpm.
- Zone bound = max HR × %: 70% → 190 × 0.70 = 133 bpm.
- Zones span 50–100%: 95–190 bpm.
Informational only — not medical advice. 220 − age is an average estimate and real max heart rate varies by individual. Talk to a clinician before starting intense training, especially with any heart condition.
How to use the target heart rate calculator
- 1Enter your age — max heart rate is estimated as 220 − age.
- 2Pick a formula: simple (% of max) or Karvonen, which also needs your resting heart rate.
- 3Read the five training zones in bpm, with the maths under Show steps.
An estimate, not a lab test
The 220 − agerule is a population average — real max heart rate commonly sits 10–12 bpm above or below it, and some medications shift it further. Zones are a training guide, not medical advice; if you’re new to hard exercise or have a heart condition, talk to a clinician first.
Frequently asked questions
How is maximum heart rate estimated?
The classic formula is 220 − age: a 40-year-old gets 220 − 40 = 180 bpm. It is a population average — individual max heart rate commonly differs by 10–12 bpm either way, so treat the zones as a guide rather than exact limits.
What is the Karvonen formula?
Karvonen bases zones on heart-rate reserve: target = (maxHR − restingHR) × intensity + restingHR. Because it accounts for your resting pulse, it usually gives higher, more personalised zone numbers than plain percent-of-max.
Which zone is the fat-burn zone?
The 60–70% zone is often called the fat-burn zone because a larger share of calories comes from fat at lower intensity. Total calorie burn still rises with intensity, so harder zones can burn more fat overall per minute.