Estimate
Rough target heart rate helper
Enter your age to see a rough heart rate range for moderate and vigorous exercise. This is a population average, not a measurement of you. Use it as one loose reference alongside how the effort feels, and never push through feeling unwell to hit a number.
180 beats per minute estimated maximum at age 40
Worked example (shown when scripts are off): at 40, 220 minus 40 is 180. Moderate is about 50 to 70 percent, or 90 to 126 beats per minute. Vigorous is about 70 to 85 percent, or 126 to 153.
Before you decide
This is a rough estimate only. Stop exercising and seek medical advice if you feel chest pain or pressure, dizziness, faintness, unusual shortness of breath or an irregular heartbeat, and call your local emergency number if symptoms are severe. If you have a heart or lung condition, high blood pressure, diabetes or another health condition, or take medicine such as beta blockers, ask your doctor what heart rate range suits you before using any number from this page.
The rule in words
The American Heart Association describes a simple estimate of your maximum heart rate: 220 minus your age. It then gives a target zone of about 50 to 70 percent of that maximum for moderate-intensity activity and about 70 to 85 percent for vigorous activity. The helper multiplies by those percentages and rounds to the nearest whole beat. It accepts ages from 18 to 100 because the formula is meant for adults.
Why it is only a rough estimate
The 220 minus age figure is an average across many people. Your actual maximum can sit well above or below it, even at the same age. Fitness level, genetics, medicines, caffeine, heat, hydration and stress all change heart rate during exercise. Some medicines, including beta blockers, lower heart rate so that the ranges above can be misleading. That is why health organisations pair heart rate with other checks, and why the helper should never be treated as a limit or a goal.
A simpler check: the talk test
The CDC suggests a talk test for intensity. In moderate activity you can talk but not sing. In vigorous activity you cannot say more than a few words without pausing for breath. If the number and the talk test disagree, trust how you feel and ease off. A heart rate monitor or watch is not required.
Worked example
At age 55 the estimated maximum is 220 minus 55, which is 165. Moderate is 50 to 70 percent, so 82.5 to 115.5, shown as 83 to 116 beats per minute after rounding. Vigorous is 70 to 85 percent, so about 116 to 140. The ranges meet at 70 percent, because that is where moderate ends and vigorous begins.
Limits of this helper
- It is a general estimate, not a diagnosis, a test or a medical recommendation.
- It does not account for medicines, heart or lung conditions, pregnancy or other health factors.
- It is not for children and teenagers, and it stops at age 18 on purpose.
- Many beginners will do well staying at the easy end or below the range while building up. A clinician can advise on your own range.
Where this comes from
The formula and the 50 to 70 percent and 70 to 85 percent ranges come from the American Heart Association target heart rate guidance, as shown in its published summary. We also used the CDC adult physical activity pages for the talk test. We could not open the full American Heart Association page directly while building this tool, so treat the percentages as the commonly published ones and check its current page if you need to be sure.