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Heart Rate Zones Calculator

Explore adult age-estimated maximum heart rate and percentage-of-maximum intensity bands.

Your numbers

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Updates as you type
Age-estimated maximum heart rate
180bpm

Calculated from your inputs · rounded for display

Moderate: 50–70% of estimated max90–126bpm
Vigorous: 70–85% of estimated max126–153bpm

Population-based adult estimates, not a personal exercise prescription. Medication and health conditions can alter heart-rate response. Seek individualized guidance when relevant; symptoms override target numbers.

Your calculation, step by step

No black boxes
  1. Estimated maximum = 220 − 40.
  2. Multiply the estimated maximum by 0.50, 0.70 and 0.85; these are percentages of maximum, not heart-rate reserve.

How to use this calculator

  1. Enter your own values in the labeled fields. Check the units and assumptions before comparing results. Only the fields needed for your selected calculation mode are shown.
  2. Your answer updates automatically. Review the calculation steps to see exactly how it was calculated.
  3. Copy, share, save, or download your result. Saved inputs stay on this device.

How the calculation works

Estimated HRmax = 220−age, or 208−0.7age; bands = 50–70% and 70–85% of HRmax

The bands are percentages of the selected estimated maximum, not heart-rate reserve. Age equations describe population averages and can differ from an individual measured maximum. Medication, symptoms and health conditions require appropriate individual guidance. Review the units, period and assumptions before comparing scenarios. Displayed values are rounded, while the underlying calculation retains its available precision.

A worked example

At age 40, the 220−age estimate is 180 bpm. Moderate 50–70% is 90–126 bpm; vigorous 70–85% is 126–153 bpm.

Reading your result

Use the main result together with its units and supporting figures. Display values are rounded; calculations keep their underlying precision. A change in inputs or assumptions can change the answer. Compare the step-by-step working with your intended use before relying on an estimate.

Frequently asked questions

What assumptions does this calculation use?

The bands are percentages of the selected estimated maximum, not heart-rate reserve. Age equations describe population averages and can differ from an individual measured maximum. Medication, symptoms and health conditions require appropriate individual guidance.

Can I save or check a scenario?

The result includes the working and supporting values. Save and Restore keep inputs on this device; Copy, Download and Print export the result. Sharing a scenario explicitly includes the inputs in its link.

Sources & methodology

American Heart Association: target heart rates ↗

Formula review: October 24, 2026. Read our methodology.