Your maximum heart rate (HRmax) is estimated from age: the classic rule is 220 minus age, and the Tanaka formula (208 minus 0.7 times age, from a 2001 meta-analysis of about 18,000 people) tends to fit adults better, especially over 40. Each zone is a percentage of HRmax: 50-60%, 60-70%, 70-80%, 80-90% and 90-100%. If you enter a resting heart rate the calculator uses the Karvonen method instead: target = resting + percentage x (HRmax - resting), which adapts the zones to how fit you are. Formulas are estimates; individual maximum heart rates vary by 10 or more beats either way.
| Age | Max HR (220 - age) | Max HR (Tanaka) | Moderate 50-70% | Vigorous 70-85% |
|---|---|---|---|---|
| 20 | 200 | 194 | 100-140 | 140-170 |
| 25 | 195 | 191 | 98-137 | 137-166 |
| 30 | 190 | 187 | 95-133 | 133-162 |
| 35 | 185 | 184 | 93-130 | 130-157 |
| 40 | 180 | 180 | 90-126 | 126-153 |
| 45 | 175 | 177 | 88-122 | 122-149 |
| 50 | 170 | 173 | 85-119 | 119-145 |
| 55 | 165 | 170 | 83-115 | 115-140 |
| 60 | 160 | 166 | 80-112 | 112-136 |
| 65 | 155 | 163 | 78-109 | 109-132 |
| 70 | 150 | 159 | 75-105 | 105-128 |
The "fat burning" zone is usually given as 60-70% of maximum heart rate (zone 2). For a 35-year-old using 220 - age that is about 111-130 beats per minute. Total calories burned matters more than the zone, but zone 2 is easy to sustain for a long time.
About 180 bpm by the classic formula (220 - 40) or 180 by Tanaka (208 - 28). The two formulas give the same result at 40 and diverge on either side.
Health guidance (for example the American Heart Association) describes moderate intensity as 50-70% of maximum heart rate and vigorous intensity as 70-85%.
For most adults a normal resting heart rate is 60 to 100 beats per minute; well-trained athletes are often lower. A consistently very high or low rate with symptoms is a reason to see a doctor.
General information only, not medical advice. Talk to a doctor before starting a new exercise or weight programme, especially if you have a health condition.
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