Heart & circulation
Target Heart Rate Calculator
Use this free target heart rate calculator to find the heart-rate range to aim for during exercise, so you work your heart safely and get the most from each session.
- Free to use
- Works on your phone
- Nothing saved or shared
How to use this calculator
This tool shows your target heart rate by age in three simple steps, so you can see your exercise heart rate range in beats per minute.
- Enter your age to get your target ranges.
- If you know your resting heart rate, add it for a range tailored to your fitness.
- Press Find my target range and aim to keep your pulse inside it while you exercise.
What your target heart rate means
Your target heart rate is the sweet spot where exercise is doing your heart good without pushing too hard. It is measured as a share of your maximum heart rate. For most people the goal is to spend time between 50 and 85% of that maximum:
- Moderate (50 to 70%) feels like a brisk walk. You can talk but not sing.
- Vigorous (70 to 85%) feels like a jog. Talking becomes harder.
The moderate part of your target heart rate range is also where your body uses a higher share of fat for fuel, which is why it is often called the fat-burning zone. For losing fat, though, the total calories you burn matter more than the source, so a steady pace you can keep up tends to beat a short, hard burst. If you would rather train by five finer levels than one broad band, the heart rate zone calculator breaks the same effort into detailed zones.
Target heart rate by age
Because your maximum heart rate slowly falls as you get older, your target heart rate range shifts down too. The table below shows a rough exercise heart rate range for a few ages, using 220 minus your age. The calculator above gives your own figures.
| Age | Max HR (bpm) | Moderate, 50 to 70% (bpm) | Vigorous, 70 to 85% (bpm) |
|---|---|---|---|
| 40 | 180 | 90 to 126 | 126 to 153 |
| 50 | 170 | 85 to 119 | 119 to 145 |
| 60 | 160 | 80 to 112 | 112 to 136 |
| 70 | 150 | 75 to 105 | 105 to 128 |
How to check your pulse
You can feel your pulse on the inside of your wrist or on the side of your neck. Count the beats for 15 seconds and multiply by four. Many phones and fitness watches will show it for you too. If you ever feel chest pain, dizziness, or unusual breathlessness, stop and rest, learn how to calm a racing heart naturally, and speak with your doctor.
Answers
Frequently asked questions
What is a good target heart rate during exercise?
For most adults, a target heart rate is 50 to 85% of your maximum. Moderate activity, like a brisk walk, sits around 50 to 70%, while vigorous activity, like jogging, sits around 70 to 85%. Staying in this range means you are working your heart without overdoing it.
How is maximum heart rate worked out?
The simplest estimate is 220 minus your age. It is a useful guide, though it can be a little high or low for any one person, and certain heart and blood pressure medicines change how your heart responds.
Should I exercise at my maximum heart rate?
No. Your maximum is a ceiling, not a goal. Exercising at or near maximum is only for short bursts and for people who are already very fit and well. Most of the benefit comes from the moderate range, which you can hold comfortably.
What if I take heart or blood pressure medicine?
Some medicines, such as beta blockers, lower your heart rate, so these targets may not apply to you. If you take medicine for your heart or blood pressure, ask your doctor what exercise intensity is safe and how to judge it.
What is a good target heart rate by age?
Your target is a share of your maximum heart rate, which is roughly 220 minus your age. Moderate exercise sits around 50 to 70 percent of that maximum, and vigorous exercise sits around 70 to 85 percent. Because the maximum falls with age, the beats-per-minute ranges shift down as you get older.
What heart rate is best for burning fat?
The moderate range, about 50 to 70 percent of your maximum, uses a higher share of fat for fuel and is often called the fat-burning zone. But for losing fat, the total calories you burn matter more than the source. A steady pace you can keep up for longer usually burns more overall than a short, hard burst, so pick an effort you can hold.
What is the difference between a target heart rate and heart rate zones?
Your target heart rate is the broad band to aim for during exercise, usually 50 to 85 percent of your maximum. Heart rate zones break that effort into five finer levels, from very easy to all-out, so you can train each one on purpose. For the full five-zone view, use the heart rate zone calculator at /tools/heart-rate-zone-calculator.