Target Heart Rate Calculator: Zones

Core demographics & MHR source

Age (years)

2–80 years

Maximum heart rate (MHR) source

Formula comparison

Haskell: 185 · Tanaka: 184 · Nes: 189 bpm

While 220 − age is common, MHR can vary significantly from your actual maximum. A cardiac or treadmill stress test gives the most accurate MHR.

Use resting heart rate (RHR) for Heart Rate Reserve

50–90 bpm typical

Zone-based performance roadmap

Maximum heart rate

184 bpm

Heart rate reserve (HRR)

114 bpm

HRR = MHR − RHR

Training zones

VO2 Max

90–100% MHR · 166–184 bpm

Maximum effort; improves anaerobic capacity.

Anaerobic

80–90% MHR · 147–166 bpm

Hard training; increases lactate threshold.

Aerobic

70–80% MHR · 129–147 bpm

Cardio/endurance; improves cardiovascular efficiency.

Weight Control

60–70% MHR · 110–129 bpm

Fitness/fat burning; sustainable for longer durations.

Moderate Activity

50–60% MHR · 92–110 bpm

Maintenance/warm-up; improves basic health.

Target Heart Rate & Zone-Based Training

Target heart rate zones guide training intensity so you can train for endurance, fat burning, or peak performance. These cards explain why each input matters and how to use your results.

Heart Rate Intelligence

Why MHR Source Matters

•Your zones are built from maximum heart rate (MHR).

•If you’ve never had a stress test, use “Estimate from age” and compare Haskell, Tanaka, and Nes—then switch to “Test result” and enter a measured MHR when you have one for better accuracy.

Why Add Resting Heart Rate?

•Resting heart rate (RHR) improves precision.

•Fit athletes often have lower RHR; entering it gives you Heart Rate Reserve so the calculator can reflect your actual working range, not just a generic MHR percentage.

Using HRR in Your Training

•Heart rate reserve (HRR) is the spread between your rest and max.

•The Karvonen method uses HRR so target bpm adapt to your fitness. Use the calculator’s HRR output to plan intensities (e.g. easy vs tempo) once you know your zones.

Choosing a Zone for Your Goal

•Moderate (50–60%) for warm-up and health; Weight Control (60–70%) for sustainable fat-burning; Aerobic (70–80%) for endurance; Anaerobic (80–90%) for lactate work; VO2 max (90–100%) for peak efforts.

•Use the zone chart and optional “current HR” field to see where you are in real time.

Target Heart Rate Calculator: Zones, MHR Formulas & Heart Rate Reserve

How to calculate target heart rate. Haskell, Tanaka, Nes MHR formulas. Karvonen HRR method. Trusted by coaches. No sign-up—all calculations run locally.

What Is a Target Heart Rate Calculator and What Is My Target Heart Rate?

Calculator Purpose & Outputs

What You'll Get:

Maximum Heart Rate (MHR): From formula or test. Heart Rate Reserve (HRR): MHR − RHR when you enter resting heart rate (50–90 bpm typical). Five Zones: Each zone shows % MHR and bpm range plus benefit (e.g. heart rate zones for fat loss in 60–70%). Formula Comparison: Haskell, Tanaka, Nes. Current HR: Optional field to see which zone you're in. Privacy: Local processing only.
How MHR and Zones Are Calculated:

Haskell & Fox:
$\text{MHR} = 220 - \text{age}$
Tanaka:
$\text{MHR} = 208 - 0.7 \times \text{age}$
Nes:
$\text{MHR} = 211 - 0.64 \times \text{age}$
Heart Rate Reserve (HRR):
$\text{HRR} = \text{MHR} - \text{RHR}$
Karvonen target:
$\text{Target} = \text{RHR} + \% \text{ of HRR}$
Zones: 50–60%, 60–70%, 70–80%, 80–90%, 90–100% of MHR. Stress test gives most accurate MHR.
Ideal Users:

Heart rate zones for fat loss: Use 60–70% (Weight Control) for sustainable fat-burning.
How to calculate heart rate reserve: Enter RHR to get HRR = MHR − RHR and more precise targets.
Maximum heart rate formula for athletes: Compare Haskell, Tanaka, Nes or enter a stress-test MHR.
Resting heart rate for my age: Enter your measured RHR (typical 50–90 bpm) for HRR and better zone accuracy.
Accuracy & Limitations:

Formulas are population estimates; individual MHR can vary. Are heart rate formulas accurate? They can be off by ±10–15 bpm. For medical or high-intensity use, use a measured MHR from a stress test. Education and training planning only—not medical advice.

A target heart rate calculator shows training zones as percentages of your maximum heart rate (MHR). What is my target heart rate? It’s the bpm range you aim for during exercise (e.g. 60–70% for fat burning, 70–80% for cardio). This tool gives you five zones (Moderate 50–60%, Weight Control 60–70%, Aerobic 70–80%, Anaerobic 80–90%, VO2 Max 90–100% of MHR) from your age or a stress-test MHR. You can choose Haskell (220 − age), Tanaka (208 − 0.7 × age), or Nes (211 − 0.64 × age), or enter a test result. Optional resting heart rate yields Heart Rate Reserve (HRR = MHR − RHR). Outputs: MHR, HRR if RHR given, all five zone ranges in bpm, and an interactive zone chart. Local processing only—no physiological data stored.

Defining Maximum Heart Rate, RHR, and How to Calculate Heart Rate Reserve

Maximum heart rate (MHR) is the highest beats per minute your heart can reach during intense exercise. Age-based formulas (220 − age, Tanaka, Nes) are estimates; a cardiac or treadmill stress test gives the most accurate MHR. Resting heart rate (RHR) is measured at complete rest; typical range is 50–90 bpm, with lower values in very fit athletes. How do you calculate heart rate reserve? HRR = MHR − RHR; it’s the cushion of heart rate available for exercise. The Karvonen method uses HRR to set target bpm for more personalized zones than MHR alone. This target heart rate calculator supports estimated or test-based MHR and optional RHR for HRR and zone precision.

Target Heart Rate by Age, Fat Burning Zone, and When to Use a Stress Test

Target heart rate by age is usually estimated from MHR formulas (e.g. 220 − age), so your zones shift as you get older. The best heart rate for fat burning is typically 60–70% of MHR (Weight Control zone)—sustainable and often cited for fat oxidation. For cardio and endurance, aim for 70–80% (Aerobic). Maximum heart rate formula for athletes: Tanaka and Nes often give slightly higher estimates than 220 − age; the most accurate maximum heart rate for athletes comes from a graded exercise or stress test. If you’re planning serious intensity (intervals, race pacing), consider a test so your target heart rate calculator results match your true MHR.

Target Heart Rate Calculator FAQ

? What is my target heart rate?

Your target heart rate is the range of heartbeats per minute (bpm) you aim for during exercise to reach a desired intensity. It is usually expressed as a percentage of your maximum heart rate (MHR). Common zones: 50–60% (moderate/warm-up), 60–70% (weight control/fat burning), 70–80% (aerobic/endurance), 80–90% (anaerobic), and 90–100% (VO2 max). This target heart rate calculator gives you all five zones based on your age or a measured MHR from a stress test.

? How do I calculate heart rate reserve?

Heart rate reserve (HRR) is calculated as MHR minus resting heart rate (RHR): HRR = MHR − RHR. It represents the cushion of heart rate available for exercise. The Karvonen method uses HRR to set target intensities (e.g. 50% of HRR + RHR) for more personalized zones than MHR alone. This target heart rate calculator shows HRR when you enter your resting heart rate (typically 50–90 bpm).

? Are heart rate formulas accurate?

Age-based formulas (e.g. 220 − age) are population averages and can vary by ±10–15 bpm from your actual maximum. Tanaka (208 − 0.7 × age) and Nes (211 − 0.64 × age) are often closer for adults. The most accurate MHR comes from a cardiac or treadmill stress test. This calculator lets you choose an estimated formula or enter a test result and includes a safety note that 220 − age can vary significantly from your actual maximum.

? What are heart rate zones for fat loss?

Heart rate zones for fat loss are typically in the 60–70% MHR range (often called "weight control" or "fat burning"). Training in this zone is sustainable for longer and can support fat oxidation. Higher zones (70–80% aerobic, 80–90% anaerobic) burn more total calories and improve fitness; the best approach combines zone 2–3 work with higher intensity. This target heart rate calculator shows all five zones so you can plan fat loss and fitness training.

? What is maximum heart rate formula for athletes?

Common maximum heart rate formulas include Haskell & Fox (220 − age), Tanaka (208 − 0.7 × age), and Nes (211 − 0.64 × age). Athletes often use Tanaka or Nes for slightly higher estimates; 220 − age tends to underestimate MHR in fit adults. The most accurate maximum heart rate for athletes comes from a graded exercise or stress test. This calculator supports all three formulas and an option to enter a measured MHR from a test.

? What is resting heart rate for my age?

Resting heart rate (RHR) varies by age, fitness, and health. Typical ranges are about 50–90 bpm for adults; fit athletes often have 40–60 bpm. There is no single "resting heart rate for my age" formula—measure yours when fully at rest (e.g. upon waking). This target heart rate calculator uses your RHR to compute heart rate reserve (HRR) and more precise zone targets when you enter it.

Target Heart Rate Calculator: Zones, MHR Formulas & Heart Rate Reserve

Core demographics & MHR source

Zone-based performance roadmap

Zone chart (percentage of MHR)

What is heart rate?

Heart rate reserve (HRR)

Target Heart Rate & Zone-Based Training

Heart Rate Intelligence

Why MHR Source Matters

Why Add Resting Heart Rate?

Using HRR in Your Training

Choosing a Zone for Your Goal

Target Heart Rate Calculator: Zones, MHR Formulas & Heart Rate Reserve

What Is a Target Heart Rate Calculator and What Is My Target Heart Rate?

Calculator Purpose & Outputs

Defining Maximum Heart Rate, RHR, and How to Calculate Heart Rate Reserve

Target Heart Rate by Age, Fat Burning Zone, and When to Use a Stress Test

Target Heart Rate Calculator FAQ

? What is my target heart rate?

? How do I calculate heart rate reserve?

? Are heart rate formulas accurate?

? What are heart rate zones for fat loss?

? What is maximum heart rate formula for athletes?

? What is resting heart rate for my age?

Fitness Reference Note