A familiar situation
Use age-predicted heart-rate zones as a broad exercise reference, subject to individual medical guidance.
How to use this calculator
- Enter age, target zone.
- Select Calculate to see the answer and its breakdown.
- Keep a scenario, change an input and compare the results.
Use consistent units and check the assumptions below before applying the result.
How target heart rate is calculated
Estimated maximum = 220−age. Moderate zone is 50–70% and vigorous zone is 70–85% of that estimate, following American Heart Association guidance. At age 40, estimated maximum is 180 bpm; the moderate zone is about 90–126 bpm.
Age-predicted max=220−age; moderate=50–70%, vigorous=70–85%.At age 40, estimated maximum is 180 bpm; the moderate zone is about 90–126 bpm.
Assumptions & useful context
Broad averages only; medication and health conditions can change safe targets.
Health calculations are estimates for education. They cannot diagnose a condition or replace a clinician’s assessment. Individual needs vary, especially during pregnancy, illness and growth.
Frequently asked questions
Is 220 minus age exact?
No. It is a population rule of thumb with substantial individual variation.
What if I take heart medication or have a heart condition?
Ask a healthcare professional for an appropriate exercise range.