This target heart rate calculator finds the beats per minute to aim for during exercise, from your age and target intensity. Enter both above.
Formula
Max HR ≈ 220 − age Target HR = Max HR × intensity
Example
Age 30, 70% intensity: max HR ≈ 190, target = 133 bpm.
Training zones
Fat burn 60-70% | Cardio 70-85% | Peak 85-95%
Important
This tool is for general educational purposes only and is not medical advice, diagnosis, or treatment. It does not replace evaluation by a qualified healthcare professional — consult one for any health decision. Last updated: August 2026.
Frequently Asked Questions
What is my target heart rate?
It is a percentage of your estimated max heart rate (about 220 minus age), typically 60-85% for training.
How do I find my max heart rate?
The common estimate is 220 minus your age; a supervised test is more precise.
What zone should I train in?
60-70% for easy cardio and fat burning, 70-85% for fitness. Consult a professional if you have health concerns.