Estimate your exercise heart-rate zones
Compare age-based maximum-heart-rate formulas and optionally personalize zones using resting heart rate.
Your estimate
Estimated maximum heart rate
Tanaka formula; zones use percentage of maximum heart rate.
Training-zone table
| Zone | Intensity | Estimated range |
|---|
How target heart rate is estimated
The calculator first estimates maximum heart rate from age. The default Tanaka equation is 208 − 0.7 × age. You can compare it with the traditional 220 − age equation or the Nes equation, 211 − 0.64 × age.
The percentage-of-maximum method multiplies estimated maximum heart rate by each intensity percentage. The heart-rate-reserve method first subtracts resting heart rate, multiplies that reserve by intensity, then adds resting heart rate back.
Understanding moderate and vigorous activity
A broad guide places moderate activity around 50–70% of estimated maximum heart rate and vigorous activity around 70–85%. Heart rate is only one signal: breathing, perceived effort, symptoms, fitness, medications, and environmental conditions can change the appropriate intensity.
Frequently asked questions
Which maximum-heart-rate formula is best?
No age-only formula is exact for every person. The options provide reasonable population estimates, while a supervised exercise test can measure an individual response more directly.
Why does the reserve method give different zones?
It accounts for resting heart rate, so two people of the same age can receive different estimates.
Can medication affect the result?
Yes. Some medicines, especially those affecting heart rhythm or blood pressure, may change heart-rate response. Follow your clinician’s exercise guidance.
Heart-safety note
This calculator is educational and does not diagnose fitness or heart disease. Ask a qualified clinician for an individualized target if you have heart or lung disease, take heart-rate-altering medication, are pregnant, or have been advised to restrict exercise. Stop and seek help for chest pain, fainting, severe breathlessness, or unusual symptoms.
Related calculators