The normal target heart rate refers to the ideal range your heart should be beating during physical activity to gain the most health benefits while minimizing risks. It's an important guide for anyone who wants to improve their fitness, manage weight, or simply maintain a healthy heart. This range is not fixed—it changes depending on your age, your physical condition, and the intensity of your workout.
Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 40 years old, your estimated maximum heart rate is 180 beats per minute (bpm). This number represents the upper limit of what your cardiovascular system can handle during exercise.
Your target heart rate zone is typically calculated as 50% to 85% of your maximum heart rate. This zone is where your heart is working hard enough to improve your cardiovascular fitness, but not so hard that it becomes dangerous. Staying in this range helps you get the most out of aerobic activities like walking, jogging, biking, or swimming.
For example, if your maximum heart rate is 180 bpm:
During exercise, keeping your heart rate within this range helps improve lung capacity, burn calories more effectively, and strengthen your heart muscle. Exercising below this zone may not challenge your body enough, while going above it—especially for extended periods—can put unnecessary strain on your heart.
This calculator makes it easy to figure out your personal heart rate targets, so you can exercise smarter and safer. Whether you're just starting out or are already active, knowing your target heart rate is a helpful step toward better health.
Knowing your target heart rate helps you exercise safely and effectively. Whether you're walking, jogging, cycling, or dancing, understanding how fast your heart should be beating gives you a clear picture of how hard your body is working.
Here are some key reasons why knowing your target heart rate matters:
Whether you’re just starting a fitness journey or looking to improve your current routine, knowing your target heart rate helps you stay focused, motivated, and safe. It’s a small step that can make a big difference in your overall health and performance.
Using the heart rate calculator is quick and easy! It helps you find out your maximum heart rate and your ideal target heart rate zone based on your age.
Just follow these simple steps:
That's it! Once you have your numbers, you can use them to guide your workouts. Try to keep your heart rate within the target zone to make your exercise safe and effective.
Tip: You can check your heart rate during exercise using a fitness tracker, smart watch, or by counting your pulse manually at your wrist or neck.
Once you use the calculator, you’ll see three key numbers. Each one tells you something important about how your heart responds to exercise. Let’s break them down:
This is the highest number of beats per minute (bpm) your heart can safely reach during intense physical activity. It’s estimated using the formula:
220 – your age = Max Heart Rate
For example, if you are 30 years old:
220 – 30 = 190 bpm
This number gives you a baseline. You should not aim to exercise at this level constantly, as it's the upper limit. Instead, you’ll aim to stay within a safe zone below it.
This is the ideal range your heart rate should fall into during moderate to vigorous exercise. It’s typically 50% to 85% of your maximum heart rate. Working within this zone helps improve heart health, burn fat, and build endurance without overstraining your body.
The calculator shows your target zone in two formats:
For example, if your target heart rate zone is 90 to 153 bpm:
Use these numbers as a guide during your workout. If your heart rate is below the zone, try increasing your effort. If it’s above, slow down and let your body recover.
Your heart rate numbers aren’t just digits—they give you valuable insights into how your body is handling physical activity and how healthy your heart is overall.
This number shows your heart’s upper limit during exercise. While you shouldn’t aim to stay at this level, it helps define your personal range for safe and effective workouts. Knowing your maximum heart rate helps avoid pushing your body too hard, which is especially important for beginners or people with health conditions.
Exercising within your target zone—usually 50% to 85% of your maximum heart rate—keeps your workouts safe, efficient, and tailored to your fitness goals.
Staying in the right zone helps:
By paying attention to these numbers, you’re taking a smart and proactive step toward better health. Whether you're walking, running, or cycling, knowing your heart rate helps you get more out of every workout—safely and confidently.
A normal resting heart rate for adults is usually between 60 and 100 beats per minute. Athletes or very fit individuals may have lower resting rates, sometimes around 50 bpm or even lower.
Place two fingers (not your thumb) on your wrist or the side of your neck to find your pulse. Count the beats for 10 seconds and multiply by 6 to get your heart rate in beats per minute (bpm). The calculator also gives you a per-10-second range to help with this.
Briefly going above your target zone isn’t usually harmful if you’re healthy, but staying above it for too long can strain your heart—especially if you're new to exercise or have a medical condition. Always listen to your body and slow down if you feel dizzy, short of breath, or unwell.
This calculator is designed for adults (18 years and older). Children and teenagers have different heart rate ranges and should follow pediatric guidelines.
No. You can use the calculator without a fitness tracker. However, a heart rate monitor or smartwatch can make it easier to track your heart rate during workouts in real time.
If you're starting out, it’s helpful to check your heart rate every 10–15 minutes during a workout. As you get used to your pace and effort, you may only need to check it occasionally or use a fitness tracker to monitor it automatically.
Stop exercising and rest. If your heart rate stays unusually high or low, or if you feel lightheaded, dizzy, or weak, contact a healthcare provider. It’s always better to be safe, especially if you have any heart-related concerns.
Heart Rate Training – Roy Benson & Declan Connolly, 2011, Human Kinetics
Fitness Professional's Handbook – Edward T. Howley & Dixie L. Thompson, 2016, Human Kinetics
ACSM's Guidelines for Exercise Testing and Prescription – American College of Sports Medicine, 2021, Wolters Kluwer
The Heart Rate Monitor Book – Sally Edwards, 1993, Polar CIC
Precision Heart Rate Training – Edmund R. Burke, 1998, Human Kinetics
Exercise Physiology: Theory and Application to Fitness and Performance – Scott K. Powers & Edward T. Howley, 2017, McGraw-Hill Education
Cardiovascular Physiology – David E. Mohrman & Lois Jane Heller, 2018, McGraw-Hill Education