Target heart rate calculator
Your target heart rate for moderate and vigorous exercise, from your age and, optionally, your resting heart rate. Ranges from the American Heart Association and the American College of Sports Medicine are shown side by side, because they are not the same.
Target heart rate calculator
Enter your age to see the results. Everything is calculated in this page; nothing is sent.
What a target heart rate is
A target heart rate is a range that tells you whether an activity counts as moderate or vigorous for you. The American Heart Association puts moderate-intensity exercise at about 50–70% of your maximum heart rate and vigorous exercise at about 70–85%, with maximum estimated as 220 minus your age[1]. The AHA adds that these figures are averages, to be used as a general guide.
The American College of Sports Medicine’s guidelines draw the lines elsewhere: moderate is 64–76% of maximum (or 40–59% of heart rate reserve) and vigorous is 77–95% of maximum (or 60–89% of reserve)[2]. The calculator shows both so you can see where they overlap: the AHA’s moderate band starts lower, while the two vigorous bands share most of the 70s and low 80s.
Target heart rate by age
Using the AHA’s percentages and 220 − age, rounded to whole beats:
| Age | Max (220 − age) | Moderate 50–70% | Vigorous 70–85% |
|---|---|---|---|
| 20 | 200 | 100–140 | 140–170 |
| 30 | 190 | 95–133 | 133–162 |
| 40 | 180 | 90–126 | 126–153 |
| 50 | 170 | 85–119 | 119–145 |
| 60 | 160 | 80–112 | 112–136 |
| 70 | 150 | 75–105 | 105–128 |
Enter your own age above for the exact range, or pick a different equation for maximum heart rate. 220 − age is preselected here because it is the rule both guideline tables use, not because it is the best estimate; the maximum heart rate page compares it with newer equations.
Adding your resting heart rate
If you enter a resting rate, the calculator also shows ACSM’s ranges as a percentage of heart rate reserve: resting + (maximum − resting) × percentage. This version adapts to fitness, because a lower resting rate stretches the reserve. It is the method described on the Karvonen formula page.
How much exercise, at what intensity
The Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes a week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, or an equivalent combination[3]. Brisk walking at 2.5 miles per hour or faster already counts as moderate[4]; the walking heart rate page has walking-specific numbers.
You don’t need a heart rate monitor to stay in range. The CDC’s talk test works anywhere: at moderate intensity you can talk but not sing; at vigorous intensity you can say only a few words before pausing for breath[4]. On a 0-to-10 effort scale, moderate is about a 5 or 6 and vigorous begins at 7 or 8[3].
Checking your heart rate during exercise
Pause briefly and take your pulse at the wrist or neck; the AHA suggests counting for 30 seconds and doubling[1]. The tap counter on this site has a timer that does the counting window for you. Chest straps and watches give continuous readings if you want to stay in a zone without stopping.
Medicines such as beta blockers can lower your heart rate[5], so an age-based target may simply not apply. If that is you, or you have a heart condition, ask your clinician for a target that fits.
Questions people ask
What is a good target heart rate for my age?
For moderate exercise the AHA suggests about 50–70% of your estimated maximum; at age 40 that is roughly 90–126 bpm. For vigorous exercise, about 70–85%, roughly 126–153 bpm at 40[1].
Why do the AHA and ACSM ranges differ?
They are written for different purposes and define the categories differently. Both are averages for groups of people. Use the one your coach or program is based on, and use the talk test to sanity-check it.
Is it dangerous to go above my target heart rate?
Healthy adults regularly exercise above these ranges during hard intervals. The ranges describe intensity, not safety limits. If you feel chest pain, faintness or unusual breathlessness, stop and get help.
Should I use 220 − age or Tanaka?
For matching the AHA chart, 220 − age. Newer equations such as Tanaka’s were fitted to far larger datasets and give higher estimates for older adults. Either way, expect about ±10 bpm of individual error.
How do I find my resting heart rate?
Sit quietly for about 10 minutes, then count your pulse for a full minute or use the camera or tap tools on this site. Morning readings before coffee are the most consistent.
Sources
- American Heart Association. Target Heart Rates Chart (last reviewed Aug 12, 2024). heart.org. Checked 2026-10-09.
- Bishop DJ, et al. Physical activity and exercise intensity terminology: a joint ACSM Expert Statement and ESSA Consensus Statement. Med Sci Sports Exerc 2025;57(11):2599–2613 — Table 1, column “ACSM (2020)”, i.e. ACSM’s Guidelines for Exercise Testing and Prescription, 11th ed. doi:10.1249/mss.0000000000003795. Checked 2026-10-09.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition, 2018 (pp. 20, 56, 60, 109). odphp.health.gov. Checked 2026-10-09.
- Centers for Disease Control and Prevention. How to Measure Physical Activity Intensity (updated Dec 4, 2025). cdc.gov. Checked 2026-10-09.
- American Heart Association. All About Heart Rate (Pulse) (last reviewed May 13, 2024). heart.org. Checked 2026-10-09.