Calculator
Heart Rate Calculator
Estimate your maximum heart rate and a target training zone from your age (and resting heart rate, if you know it).
Heart Rate Calculator
Enter your age to estimate your heart-rate ranges.
This tool is for education and general interest only. It is not a medical device and must not be used to diagnose, treat or make health decisions. Always consult a qualified professional.
How to use it
- Step 1Enter your age.
- Step 2Optionally add your resting heart rate for a personalised zone.
- Step 3Read your estimated maximum and target range.
Maximum heart rate
Your maximum heart rate is the fastest your heart can safely beat during all-out effort. A common educational estimate is 208 minus 0.7 times your age.
It is only an average. Real maximum heart rates vary a lot between individuals, so treat the number as a rough guide, not a personal limit.
Target training zones
Exercise intensity is often described as a percentage of maximum heart rate. A moderate zone sits around 50–70%, while vigorous effort reaches 70–85%.
If you enter a resting heart rate, the tool uses the Karvonen method, which personalises the zone using your heart-rate reserve. Learn more in our heart anatomy guide and exercise physiology guide, or try the pulse zone calculator.
Questions & Answers
Frequently asked questions
This tool uses 208 − (0.7 × age), a widely cited formula. Individual values vary, so it is an estimate only.
It is the heart-rate range that corresponds to a chosen exercise intensity, usually 50–85% of maximum.
No. It is educational. If you have a heart condition or take medication that affects heart rate, speak to a doctor before exercising hard.
Understand the science
Go beyond the numbers
Every tool pairs with a guide that explains the biology behind it in plain language.