About this calculator
Enter your age; add your resting heart rate for a more personal result using the Karvonen method.
How to use it
- Enter your age.
- Optionally enter your resting heart rate.
- Read the target ranges.
The formula
Target = (max − resting) × intensity + resting; max ≈ 220 − age
- max
- estimated maximum heart rate
- resting
- heart rate at rest, counted after waking
Worked example
Age 30, resting heart rate 70
- Max = 220 − 30 = 190 bpm.
- Moderate (50%–70%): 130–154 bpm.
- Vigorous (70%–85%): 154–172 bpm.
What the result means
Most of the health benefit comes from regular moderate exercise, about 150 minutes a week.
Assumptions
- No medicines that change heart rate.
Limitations
- 220 − age is an estimate; real maximums vary by 10 bpm or more.
Frequently asked questions
What is a normal resting heart rate?
60 to 100 bpm for adults; fit people are often lower.
What is the fat-burning zone?
Moderate effort, about 50% to 70%; total calories burned still matter most.
Should I check with a doctor?
Yes, before starting vigorous exercise if you have heart disease, high blood pressure or take heart medicines.
Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.
Last reviewed on 1 October 2026. Found a mistake? Tell us.