Heart Rate Calculator

The Heart Rate Calculator helps users determine their maximum, reserve, and target heart rates, as well as their target heart rate range, based on their age, resting heart rate, fitness level, and desired training intensity.

Use Our Heart Rate Calculator

Using the Heart Rate Calculator

This guide will walk you through the steps necessary to use the Heart Rate Calculator. This tool is useful for determining various heart rate metrics based on your age, resting heart rate, fitness level, and training intensity.

Step 1: Enter Your Personal Information

Start by entering your personal information in the provided fields:

  • Age: Input your age. It is important to ensure your age is between 1 and 120. This field is required.
  • Resting Heart Rate (BPM): Enter your resting heart rate in beats per minute. This value should be between 30 and 200 BPM. This field is also required.

Step 2: Select Your Fitness Level

Next, indicate your current fitness level by selecting one of the options from the dropdown menu:

  • Beginner: Select if you are new to exercise or have been exercising irregularly.
  • Intermediate: Choose this option if you have a moderate level of fitness and exercise regularly.
  • Advanced: Select if you have a high level of fitness and exercise intensively on a regular basis.

Step 3: Choose Your Target Training Intensity

Select the desired training intensity level. This will help the calculator determine your target heart rate zone. The options are as follows:

  • Light (50%): Suitable for low-intensity training sessions.
  • Moderate (60%): Good for moderate-intensity exercises.
  • Hard (70%): Appropriate for high-intensity workouts.
  • Very Hard (80%): Choose for very intense training sessions.
  • Maximum (90%): Suitable for maximum effort workouts.

Step 4: Review Your Results

Once you have entered all the required information and selections, the calculator will provide the following results:

  • Maximum Heart Rate: The highest heart rate that you should achieve during exercise, calculated based on the formula 220 – age. The result is expressed in BPM.
  • Heart Rate Reserve: The difference between your maximum heart rate and your resting heart rate, indicating the range available for training.
  • Target Heart Rate: Your optimal heart rate during exercise to maximize benefits, based on your selected intensity.
  • Target Heart Rate Range: Displays the range for your target heart rate, giving you a variation around the selected intensity.

Use these results to monitor and adjust your exercise intensity for optimal fitness benefits.