Target Heart Rate Calculator
This tool calculates your approximate maximum heart rate (220 − age) and target training zones: the moderate zone (50–70% of max) suitable for most exercise and fat burning, and the vigorous zone (70–85%) for cardio fitness. Enter your age to see your zones. If you have heart disease or take medications affecting heart rate (such as beta-blockers), consult a cardiologist before setting exercise intensity.
Medical disclaimer: This tool is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
Frequently asked questions
How is maximum heart rate calculated?
The common estimate is 220 − age. A 40-year-old has an approximate max of 180 bpm. It is a general estimate that varies between individuals by about ±10 beats.
What is the fat-burning zone?
About 50–70% of maximum heart rate — a moderate intensity where you can still speak full sentences. Fat provides a higher share of fuel there, though total calories burned rise at higher intensities.
When is a high exercise heart rate dangerous?
Seek care immediately if a high pulse comes with chest pain, dizziness, severe shortness of breath, or fainting. Heart patients and those on rate-affecting drugs should set intensity with a cardiologist.