Enter age and resting heart rate to estimate max heart rate, target exercise heart rate, and practical recovery, aerobic, cardio, and high-intensity zones.
Workout guide
Moderate activity is commonly planned around 50-70% of max heart rate, while vigorous activity often uses about 70-85%. Treat results as planning estimates.
Estimated max HR
Selected formula: Tanaka 208-0.7xage
Target heart rate
70%
Intensity reading
A useful middle range for most aerobic workouts.
Heart-rate reserve
124 bpm
Change age, resting heart rate, formula, or intensity and every zone updates instantly.
Target intensity
If you are starting out, try 50-65% before moving higher.
Zone method
Zones are planning ranges. Also check breathing, perceived effort, and whether you can talk comfortably.
Recovery
Warmup and cooldown · 50-60%
124-136 bpm
Easy aerobic
Longer steady work · 60-70%
136-149 bpm
Moderate
General cardio · 70-80%
149-161 bpm
Cardio
Fitness building · 80-85%
161-167 bpm
Threshold
Hard tempo work · 85-92%
167-176 bpm
High intensity
Short intervals · 92-100%
176-186 bpm
Different formulas can vary by several bpm, so avoid treating one estimate as exact.
Fox 220-age
The classic simple estimate.
Tanaka 208-0.7xage
A common adjusted adult estimate.
Gellish 207-0.7xage
A similar comparison estimate.
This calculator is an educational estimate, not diagnosis or an exercise prescription. Safe heart-rate ranges can change with health status and medication.
Stop exercising immediately if you feel chest pain, dizziness, or unusual shortness of breath.
Health use notice
This tool is for general reference only and does not replace medical, nutrition, diagnostic, or treatment advice. For health decisions, confirm the result with a clinician, registered specialist, or official guidance.
Maximum heart rate is an age-based estimate, not a lab measurement. Start with lower intensity and compare the simple max-percent method with heart-rate-reserve targets when you know resting HR.
Tanaka is a helpful default for many adults, while the classic 220-age value is useful for comparison.
No, but it lets the calculator show a heart-rate-reserve target that can reflect individual fitness a bit better.
No. If you have heart disease, medication concerns, chest pain, dizziness, pregnancy, older age, or other risks, ask a clinician first.
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