Heart Rate Calculator
Estimate your target heart rate during exercise using the Karvonen formula, which takes into account your age, resting heart rate, and desired intensity.
🧠 Formula Used
Target Heart Rate = ((220 − Age − Resting HR) × Intensity%) + Resting HR
- 220 − Age: Estimated maximum heart rate (MHR)
- Resting Heart Rate: Your heart rate at rest (typically measured after waking)
- Intensity: Exercise intensity as a percentage (e.g., 70%)
📋 How to Use
- Enter your Age (in years).
- Enter your Resting Heart Rate (in bpm).
- Choose your Intensity (in %).
The calculator will output your Target Heart Rate in bpm for the given intensity.
🏃 Target Heart Rate Zones
- 50–85%: Optimal for cardiovascular endurance
- < 50%: Light effort – warm-up or active recovery
- > 85%: High intensity – suitable for trained individuals
⚠️ Always consult a healthcare professional before starting a new or intense exercise regimen.
📚 Reference
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate: a longitudinal study. Ann Med Exp Biol Fenn. 1957;35(3):307–315.