Heart Rate Calculator

Monitor your heart health with our heart rate calculator. Enter age and activity level to find your target and maximum heart rates for safe and effective workouts.

30 years

70 bpm

70%

Max HR
190 bpm
Target HR
0 bpm

Zone: -

Heart Rate Zones

Warm-upFat BurnCardioPeak
Warm-up: 130 – 142 bpm
Fat Burn: 142 – 154 bpm
Cardio: 154 – 172 bpm
Peak: 172 – 184 bpm

Male vs Female Heart Rate Zones

CategoryMale ZoneFemale Zone
Warm-up50–60%50–60%
Fat Burn60–70%60–70%
Cardio70–85%70–85%
Peak85–95%85–95%
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What is Heart Rate?

Heart Rate is the number of times your heart beats per minute (BPM). It changes based on activity level, fitness, emotions, and overall health.

Why is Heart Rate Important?

Monitoring heart rate is useful because it:

  1. Indicates cardiovascular health and fitness levels
  2. Helps detect potential heart or metabolic conditions
  3. Guides exercise intensity for safe and effective workouts
  4. Provides feedback on stress and recovery

What is Resting Heart Rate?

Resting Heart Rate (RHR) is your heart rate when you are calm, relaxed, and at rest. It is a good indicator of baseline cardiovascular fitness:

  1. Normal range: 60–100 BPM for most adults
  2. Athletes: Often 40–60 BPM due to higher efficiency
  3. High RHR: May signal stress, dehydration, or health issues

What is Target Heart Rate During Exercise?

Target heart rate helps optimize workouts by training within a safe and effective range:

  1. Moderate intensity: 50–70% of maximum heart rate
  2. Vigorous intensity: 70–85% of maximum heart rate
  3. Maximum heart rate (MHR): ~220 minus your age

What Factors Affect Heart Rate?

Several factors can influence your heart rate:

  1. Physical activity level
  2. Age and fitness level
  3. Stress and emotional state
  4. Body temperature and hydration
  5. Medications, caffeine, and stimulants

How to Monitor Heart Rate?

Common ways to track heart rate include:

  1. Manual pulse check (wrist or neck)
  2. Wearable fitness trackers or smartwatches
  3. Chest strap heart rate monitors
  4. Medical-grade ECG or heart monitors

Heart Rate Formulas

Maximum Heart Rate (MHR)

MHR=220 –Age

Target Heart Rate

Target HR=MHR×Desired Intensity %

Example Intensities

50–60%Light exercise (warm-up, fat burning)
60–70%Moderate exercise (endurance training)
70–85%Vigorous exercise (cardio, performance)

Example Calculation

Heart Rate

Heart rate measures the number of times your heart beats per minute (BPM). Two key types are:
Resting Heart Rate: Heartbeats per minute while at rest, indicating cardiovascular fitness.
Maximum Heart Rate: Estimated highest heart rate during intense activity, often calculated as 220 − age.

Real-Life Example

A 30-year-old man measures his heart rate:

  • Resting Heart Rate: 65 BPM
  • Maximum Heart Rate: 220 − 30 = 190 BPM
  • Target Heart Rate Zone (50–85% of max) for moderate to intense exercise: 190 × 0.5 ≈ 95 BPM to 190 × 0.85 ≈ 162 BPM

Key Insight

This means during exercise, the person should aim for a heart rate between 95 and 162 BPM to improve cardiovascular fitness safely. A resting heart rate of 65 BPM indicates a moderately fit heart.

Why Monitor Heart Rate?

Tracking heart rate helps you maintain safe and effective workout intensity, improve cardiovascular health, and monitor overall fitness progress.

Frequently Asked Questions

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