Gauritanaya

Heart rate zone calculator

Find the heart-rate range for moderate and vigorous exercise.

Runs entirely in your browser. Nothing you type is sent anywhere.

years
bpm

Estimated maximum heart rate—

Moderate (64–76% of max)
—
Vigorous (77–93% of max)
—
220 − age
—
Tanaka
—

For general wellness only. These results are estimates from published formulas and guidelines, not a diagnosis or medical advice. They may not suit pregnancy, children, older adults, athletes or people with health conditions. Talk to a qualified health professional about your health. In an emergency, call your local emergency number.

How to use the heart rate zone calculator

CDC estimates maximum heart rate as 220 minus your age, and defines moderate intensity as 64–76% and vigorous intensity as 77–93% of that maximum. Tanaka and colleagues (2001) proposed 208 − 0.7 × age from a large analysis; Gulati and colleagues (2010) found 206 − 0.88 × age fits women better. The Karvonen (heart rate reserve) method: target = (max − resting) × intensity + resting.

  1. Enter your age.
  2. Choose a maximum heart rate formula.
  3. Optionally add your resting heart rate, measured after waking.
  4. Read your moderate and vigorous ranges in beats per minute.

Understanding your result

Exercising with your heart rate in the moderate range (64–76% of maximum) or vigorous range (77–93%) matches the CDC’s intensity bands. Maximum heart rate formulas are averages, and your own maximum may be well above or below the estimate.

Sources

Sources checked on 9 October 2026. Formulas and thresholds are used as published; the wording on this page is our own.

Questions

Why do the formulas disagree?
Each was fitted to a different group of people. Individuals vary a lot around any formula, so treat the result as a starting point.
Should I use these ranges if I take heart medicine?
Some heart and blood pressure medicines change your heart rate, so these ranges may not apply. Ask your doctor.
How do I measure my resting heart rate?
Count your pulse for 60 seconds while sitting quietly, ideally soon after waking, on a few different mornings.
Is this a diagnosis?
No. It compares your numbers with published ranges for general wellness. Only a qualified health professional can assess your health, taking your history and other tests into account.

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