How to use Heart Rate Zone Calculator

Enter an age from 20 to 70 years as a whole number.
The age-predicted maximum and the approximate moderate and vigorous ranges update as you change the fields.
Read the uncertainty and medication warning before treating a range as personally suitable.

Example: Heart Rate Zone Calculator

Find the general exercise ranges for a 30-year-old adult.

You add

Age 30 years.

You get

The age-predicted maximum is about 190 beats per minute. Moderate activity (50–70%) is about 95–133 bpm, and vigorous activity (70–85%) is about 133–162 bpm.

Options

Age: The tool uses 220 minus age for the predicted maximum, then applies the American Heart Association's approximate percentages. It does not use your resting heart rate or a measured maximum.

Supported inputs and limits

This page supports adult ages 20–70, matching the ages shown in the American Heart Association chart. It uses the simple 220 − age estimate, with moderate activity at about 50–70% and vigorous activity at about 70–85% of that maximum. Rounded ranges are averages and may differ from an individual's measured maximum or suitable exercise level. Medication can lower the expected heart rate, and heart conditions can change what range is appropriate. If you have a heart condition or take medication that affects heart rate, ask your health care professional for a personal range. This page does not diagnose, prescribe or monitor exercise.

Where your input is processed

This tool processes your input in this browser. Your text and files are not uploaded to UseFreeTools. Check this tool's limits for anything it may save on your device.

American Heart Association general guide

Checked 2026-09-29. The American Heart Association says an age-predicted maximum is about 220 minus age. It gives about 50–70% of that maximum for moderate activity and 70–85% for vigorous activity, while calling the figures averages and a general guide. For age 30, 220 − 30 is 190; multiplying by 0.50, 0.70 and 0.85 gives 95, 133 and 161.5 bpm, with the last endpoint shown as about 162 bpm. The AHA warns that medication and heart conditions can change an appropriate target.

American Heart Association, Target Heart Rates Chart

Questions about Heart Rate Zone Calculator

Is this my exact maximum heart rate?

No. The 220 minus age formula is an age-based average. A person's actual maximum can differ, so use this as a general guide.

What do moderate and vigorous mean here?

The AHA's general guide puts moderate activity at about 50–70% and vigorous activity at about 70–85% of age-predicted maximum heart rate.

What if I take heart medication?

Some medicines affect heart rate and may lower your maximum or target range. Ask your health care professional which range is suitable for you.

Can this tell whether an exercise session was safe?

No. One estimated range cannot assess symptoms, medical history, fitness or the conditions of a specific session.

Project manager: Tony Hines · Content updated 29 September 2026 · Report a problem

Heart Rate Zone Calculator

Estimate heart rate ranges controls