Target Heart Rate Calculator
Find your target heart rate for moderate and vigorous exercise, as recommended by the American Heart Association.
About the Target Heart Rate Calculator
The American Heart Association suggests a target of about 50–70% of maximum heart rate for moderate-intensity exercise and 70–85% for vigorous exercise, with maximum estimated as 220 − age.
The formula
Target = (220 − age) × 50–70% (moderate) or 70–85% (vigorous)
Target zones by age (AHA)
| Age | Moderate | Vigorous | Max |
|---|---|---|---|
| 20 | 100–140 | 140–170 | 200 |
| 30 | 95–133 | 133–162 | 190 |
| 35 | 93–130 | 130–157 | 185 |
| 40 | 90–126 | 126–153 | 180 |
| 45 | 88–122 | 122–149 | 175 |
| 50 | 85–119 | 119–145 | 170 |
| 55 | 83–115 | 115–140 | 165 |
| 60 | 80–112 | 112–136 | 160 |
| 65 | 78–109 | 109–132 | 155 |
| 70 | 75–105 | 105–128 | 150 |
Worked example
Example: Moderate exercise (50–70%) = 88–123 bpm
- Input: Age: 44 years.
- Formula: Target = (220 − age) × 50–70% (moderate) or 70–85% (vigorous)
- Result: Moderate exercise (50–70%) = 88–123 bpm
- Vigorous (70–85%): 123–150 bpm
- Estimated maximum: 176 bpm
Things to keep in mind
- This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
Questions people ask
How much exercise do I need?
Adults should aim for at least 150 minutes of moderate or 75 minutes of vigorous activity a week.
Can I use the talk test instead?
Yes: during moderate exercise you can talk but not sing; during vigorous exercise you can only say a few words.