Heart Rate Zone Calculator
Estimate your maximum heart rate and exercise heart rate zones based on your age using a simple, easy-to-understand calculation.
Calculate your heart rate zones
Enter your age to estimate your maximum heart rate and general exercise intensity zones.
Your result
—
| Age | — |
| Estimated maximum heart rate | — |
| Moderate intensity | — |
| Vigorous intensity | — |
Estimated heart rate zones
| Zone | Intensity | Heart rate |
|---|---|---|
| Zone 1 | Very light | — |
| Zone 2 | Light to moderate | — |
| Zone 3 | Moderate to vigorous | — |
| Zone 4 | Vigorous | — |
| Zone 5 | Very vigorous | — |
Step-by-step calculation
What does the result mean?
Your maximum heart rate is an estimate of the highest number of times your heart may beat per minute during intense exercise.
General exercise guidance commonly uses percentages of maximum heart rate to describe exercise intensity. Moderate-intensity activity is approximately 50% to 70% of maximum heart rate, while vigorous activity is approximately 70% to 85%.
These ranges are general averages and may not represent an individual’s exact training limits.
How are heart rate zones calculated?
The calculator first estimates maximum heart rate by subtracting your age from 220.
It then multiplies the estimated maximum heart rate by different percentages to create general exercise intensity zones.
The moderate range is calculated from 50% to 70% of maximum heart rate, while the vigorous range is calculated from 70% to 85%.
Heart rate zone example
Suppose you are 30 years old.
Maximum heart rate = 190 bpm
Moderate range = 190 × 0.50 to 190 × 0.70
Moderate range = 95–133 bpm
Vigorous range = 190 × 0.70 to 190 × 0.85
Vigorous range = 133–162 bpm
For this example, the estimated maximum heart rate is 190 beats per minute. A general moderate-intensity range is approximately 95–133 bpm, while a vigorous range is approximately 133–162 bpm.
Formula used
Moderate range = maximum heart rate × 50% to 70%
Vigorous range = maximum heart rate × 70% to 85%
The 220-minus-age equation is a simple population-level estimate and should not be treated as an exact measure of an individual’s maximum heart rate.
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Important: This calculator provides general estimates for informational purposes only. Heart rate responses vary between individuals and can be affected by fitness level, medications, health conditions, temperature, stress, and other factors. Do not use these estimates as a substitute for medical advice. If you have a heart condition, take medication that affects heart rate, or are unsure about safe exercise intensity, consult a qualified healthcare professional before starting or changing an exercise program.