Health
Target Heart Rate Calculator
Find your target heart rate for exercise. Pick Karvonen or percent of max, plus Tanaka, Fox, or Gulati max HR formula.
Your details
Recommended zone
131-150 bpm
Moderate (Fat Burn)
Steady aerobic effort. Burns a high share of fat as fuel.
Estimated max heart rate
187 bpm
Formula: Tanaka. Zones below use the Percent of max HR method.
| Zone | Intensity | Karvonen (bpm) | % of max (bpm) |
|---|---|---|---|
| Very Light | 50-60% | - | 94-112 |
| Light (Warm-Up) | 60-70% | - | 112-131 |
| Moderate (Fat Burn) | 70-80% | - | 131-150 |
| Hard (Cardio) | 80-90% | - | 150-168 |
| Maximum (Peak) | 90-100% | - | 168-187 |
Frequently Asked Questions about the Target Heart Rate Calculator
What is target heart rate?
Target heart rate is the beats-per-minute range your heart should hit during exercise to get the result you want, like fat burning, endurance, or peak cardio. It is calculated as a percentage of your estimated max heart rate, optionally adjusted with your resting heart rate using the Karvonen method.
What is the difference between Karvonen and percent of max?
Percent of max multiplies your max heart rate by each zone's intensity, starting from zero. Karvonen uses heart rate reserve (max HR minus resting HR), applies the zone percentage to that reserve, then adds resting HR back. Karvonen targets land higher because they are anchored at your resting pulse, so the method better reflects how trained your heart is.
Which max heart rate formula should I pick?
Tanaka (208 minus 0.7 times age) is the most accurate average for general adults and the default. Fox (220 minus age) is the classic textbook formula but tends to overestimate for people under 40 and underestimate for older adults. Gulati (206 minus 0.88 times age) was derived from a study of women and fits female cardiovascular profiles more closely than Fox.
How do I find my resting heart rate?
Measure your pulse for 60 seconds first thing in the morning, before getting out of bed and before any caffeine. A wearable that tracks overnight averages also works. Healthy adult resting heart rates usually fall between 50 and 90 bpm, with trained endurance athletes often sitting in the 40s.
Is this calculator medical advice?
No. The numbers it gives are educational estimates based on population averages and are not medical advice. If you have a heart condition, take heart or blood pressure medication, or are pregnant, ask your doctor before training in higher heart rate zones.