❤️ Heart Rate Calculator
Find your maximum and target heart rate zones based on your age.
Heart Rate Calculator – Find Your Target and Resting Heart Rate
The Heart Rate Calculator helps you determine your resting, maximum, and target heart rate zones based on your age. Whether you’re training for endurance, burning fat, or simply monitoring your health, understanding your heart rate can make your workouts more effective and safer.
What Is Heart Rate and Why It Matters
Your heart rate is the number of times your heart beats per minute (BPM). It reflects how hard your heart works to supply oxygen throughout your body. Monitoring your heart rate is crucial because it helps you stay in the right training zone — not too easy, not too hard.
For most adults, a normal resting heart rate is between 60 and 100 BPM. Athletes often have lower resting heart rates due to better cardiovascular efficiency. Knowing your maximum and target heart rate can help you customize your workouts for the best results.
How to Calculate Your Maximum Heart Rate
The most common formula for maximum heart rate (MHR) is simple:
Maximum Heart Rate = 220 - Age
For example, if you are 30 years old, your estimated maximum heart rate is 190 BPM. However, this formula is just a guideline — actual results may vary depending on your fitness level and health condition.
Understanding Target Heart Rate Zones
Once you know your MHR, you can find your target heart rate zones for different workout goals:
- Warm-up Zone (50–60%) – Light activity, perfect for warm-ups or recovery days.
- Fat-Burning Zone (60–70%) – Ideal for burning fat while improving endurance.
- Cardio Zone (70–80%) – Increases aerobic fitness and stamina.
- Peak Zone (80–90%) – Improves speed and performance; should be used with caution.
How to Use the Heart Rate Calculator
- Enter your age in the calculator.
- Click “Calculate.”
- The tool will show your maximum and target heart rate zones instantly.
You can also use a smartwatch or heart rate monitor to compare real-time results with your calculated numbers. For best accuracy, measure your heart rate right after waking up or before your morning coffee.
Improving Your Heart Health
Regular exercise, proper nutrition, and stress management all contribute to a healthy heart. Try to engage in at least 150 minutes of moderate activity per week, such as brisk walking, cycling, or swimming.
If your heart rate is consistently above or below normal levels, consult a medical professional. Always train safely and avoid pushing beyond your limits.
For more personalized health metrics, try our BMR Calculator to estimate your daily energy needs.
Additional Resources
Learn more about heart health and fitness from trusted sources like:
FAQ – Heart Rate Calculator
What is a normal resting heart rate?
For most adults, a normal resting heart rate ranges from 60 to 100 beats per minute. Athletes may have resting rates as low as 40 BPM.
What is a good heart rate while exercising?
Your ideal heart rate during exercise depends on your age and fitness goals. For ideal fat burning, aim for 60–70% of your maximum heart rate; for endurance training, aim for 70–85%.
How can I lower my resting heart rate?
Regular aerobic exercise, proper hydration, and adequate sleep can help reduce your resting heart rate over time.
When should I see a doctor about my heart rate?
If you experience dizziness, chest pain, or your heart rate seems abnormally high or low, contact a healthcare provider immediately.