Target Heart Rate Calculator (Karvonen Formula)
Just enter your age, resting heart rate and exercise intensity to instantly calculate your target heart rate with the Karvonen formula. A quick-reference table by intensity is shown too.
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Input
Enter your age, resting heart rate and target exercise intensity to calculate your target heart rate with the Karvonen formula.
yrs
bpm
Exercise intensity
60%
50–60% suits fat burning and beginners, while 70–85% is the moderate-to-high range for building endurance.
Result
Target heart rate at 60% intensity
approx. 132bpm
Beats per minute (Karvonen formula)
Max heart rate (220 − age)
180 bpm
Heart rate reserve (HRR)
120 bpm
Intensity
60%
Target heart rate by intensity (quick reference)
| Intensity | Guide | Target HR (bpm) |
|---|---|---|
| 40% | Very light (warm-up) | approx. 108 |
| 50% | Light (fat burning / beginner) | approx. 120 |
| 60% | Fairly light (fat burning) | approx. 132 |
| 70% | Moderate (aerobic / endurance) | approx. 144 |
| 80% | Fairly hard (endurance gains) | approx. 156 |
| 85% | Hard (high intensity) | approx. 162 |
How it works
- Maximum heart rate is estimated with the formula "220 − age". This is a statistical estimate and varies by individual.
- Heart rate reserve (HRR) is calculated as "maximum heart rate − resting heart rate".
- Target heart rate is calculated with the Karvonen formula: "(maximum heart rate − resting heart rate) × intensity(%) + resting heart rate".
- Exercise intensity can be set from 40% to 85%. 50–60% suits fat burning and beginners, while 70–85% is the moderate-to-high range for building endurance.
- The quick-reference table lists six levels: 40% (warm-up), 50% (light), 60% (fairly light), 70% (moderate), 80% (fairly hard) and 85% (hard).
- The values shown are reference figures for health management. If you have a heart condition, high blood pressure or another chronic illness, consult a doctor before exercising.
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