Estimate maximum heart rate as 208 − 0.7×age (Tanaka), subtract your resting rate to get the heart-rate reserve, then target = resting + intensity% × reserve (Karvonen). A 30-year-old resting at 60 bpm training at 70% targets about 149 bpm.
Informational only — not medical advice. Consult a qualified professional for personal health decisions.
Enter your age, resting heart rate, and how hard you plan to train. The calculator shows your estimated maximum heart rate from the meta-analysis-derived Tanaka equation (with the classic 220 − age shown for comparison), your heart-rate reserve, and your personal Karvonen training target.
Formulas & methodology
HRmax (Tanaka, 2001) = 208 − 0.7 × age — from a meta-analysis of 351 studies; the classic 220 − age is shown because most gym charts still use it.
Any age-based equation carries roughly ±10 bpm of individual spread — medication (beta-blockers especially), fitness, and genetics all shift the real number. Use the zone as a starting range, calibrate against how sessions actually feel, and clear exercise plans with a clinician if you have a heart condition.
Frequently asked questions
Why does this calculator prefer 208 − 0.7×age over 220 − age?
The 220 − age rule was never derived from a designed study, while Tanaka's 208 − 0.7×age came from a meta-analysis of over 18,000 subjects and predicts adult maxima better, especially past age 40. We show both so you can compare.
What intensity should I choose?
Commonly cited moderate zones sit around 40–60% of heart-rate reserve and vigorous around 60–90%. Pick based on your goal and experience, and progress gradually.
