Target Heart Rate Calculator
Max heart rate and 5 training zones by age. Free, private and instant.
How to use the Target Heart Rate
- Enter age.
- Choose sex: Male or Female.
- Choose max heart rate formula: Tanaka (208 - 0.7 x age), most accurate, Classic (220 - age) or Gulati (206 - 0.88 x age), women.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Target Heart Rate
The target heart rate calculator estimates your maximum heart rate from age and splits it into five training zones, plus the moderate (64-76%) and vigorous (77-93%) ranges used in health guidelines.
Also known as: heart rate zone calculator, max heart rate calculator, fat burning heart rate calculator, training zones calculator.
Worked example
- Age: 30 years
- Sex: Male
- Max heart rate formula: Tanaka (208 - 0.7 x age), most accurate
Maximum heart rate: 187 bpm (Target 50-85%: 94 - 159 bpm). At age 30, your estimated maximum heart rate is 187 beats per minute. Moderate exercise is about 120 to 142 bpm.
- Moderate intensity (64-76%): 120 - 142 bpm
- Vigorous intensity (77-93%): 144 - 174 bpm
- Fat-burn zone (60-70%): 112 - 131 bpm
- Max heart rate: 187 bpm
Formula and cut-offs
Tanaka: 208 - 0.7 x age. Classic: 220 - age. Gulati (women): 206 - 0.88 x age. Zones: 50-60%, 60-70%, 70-80%, 80-90%, 90-100% of max.
Frequently asked questions
What is my target heart rate for exercise?
For moderate exercise aim for about 64 to 76% of your maximum heart rate, and 77 to 93% for vigorous.
Which max heart rate formula is best?
Tanaka is more accurate than 220 minus age for most adults.
What is the fat-burn zone?
Roughly 60 to 70% of max. Total calories burned matter more than the zone.
What is the maximum heart rate for a 30-year-old man?
Maximum heart rate: 187 bpm (Target 50-85%: 94 - 159 bpm). At age 30, your estimated maximum heart rate is 187 beats per minute. Moderate exercise is about 120 to 142 bpm. Enter your own numbers above for a personal result.
Sources and references
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.