Karvonen Formula Calculator

Q: How do I calculate target heart rate using the Karvonen formula?

Karvonen formula for target heart rate (THR) requires you to know a few fundamental values: MHR — Maximum heart rate in beats per minute: If you don't know your MHR, calculate it easily using your age: 220-Age ; RHR — Resting heart rate in beats per minute; and Intensity of the exercise given in percentage (%). The equation for the target heart rate reads: THR = ((MHR − RHR) × Intensity) + RHR 🙋 If you're using heart-rate zones to structure your workouts, estimating your maintenance calorie can help put your overall activity and energy needs into context. If your goal is to gain weight, increased physical activity may also affect your overall energy requirements, which you can assess with the weight gain calculator .

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Łucja Zaborowska, MD, PhD candidate

Łucja ZaborowskaMD, PhD candidate

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Łucja is a physician and researcher specializing in obstetrics and gynecology. She is currently pursuing a Ph.D. in Medical Sciences at the Jagiellonian University in Cracow, Poland. Her engagement in the subject is extensive, including academics, research, and clinical practice. In addition to her main duties, she also lectures at the university and oversees student research groups. On a personal note, her love for dogs has inspired her to start fostering, giving them a safe place to stay until they find their forever homes. See full profile

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Anna Szczepanek, PhD

Anna SzczepanekPhD, Jagiellonian University in Kraków, Poland

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Anna Szczepanek, PhD is a mathematician at the Faculty of Mathematics and Computer Science of the Jagiellonian University in Kraków, where she researches mathematical physics and applied mathematics. At Omni, Anna uses her knowledge and programming skills to create math and statistics calculators. In her free time, she enjoys hiking and reading. See full profile

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and Adena Benn

Adena Benn

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Adena Benn is a Guyanese teacher with a degree in computer science who is always reading and learning. She loves problem-solving, everything tech, and working with teenagers. She has a passion for education and is especially interested in how children learn and the teaching methods that best suit their learning styles. She grew up on a farm in Pomeroon, Guyana, where she worked alongside her parents and siblings. As such, she is just as comfortable growing plants as teaching in the classroom. In her early life, she also gained expertise as a seamstress, which she learned from her mother. By grade 9, she had already acquired her dressmaker's certificate. Today she uses her skills to design many items for her family. In her free time, Adena loves to read, take long walks, write children’s stories and poetry, travel, or spend time with her family. See full profile

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The Karvonen formula calculator operates both of the Karvonen methods:

Maximum heart rate; and
Target heart rate calculations. 💓

Don't stop here; the article below will help you find answers to:

What is the Karvonen formula and what can we use it for;
How to calculate Karvonen formula; and
... many, many more.

Remember, exercise contributes to your daily energy expenditure and can therefore affect the calorie balance associated with weight loss or weight maintenance.

We try our best to make our Omni Calculators as precise and reliable as possible. However, this tool can never replace a professional doctor's assessment. If any health condition bothers you, consult a physician.

Why do we need the target heart rate?

Have you ever encountered a text similar to "you need some moderate exercise at least five times a week"? We're guessing yes, and it doesn't come as a surprise.

CDC, American Heart Association, Mayo Clinic, and Department of Health and Human Services are some of many sources that agree that the minimum level of exercise needed for a healthy lifestyle comes in moderate intensity and requires you to move your bones at least five days out of 7.

But how can we tell if the exercise is moderate? 🤔

A moderate exercise considerably elevates your heart rate; allows you to talk but doesn't let you sing. Your breathing becomes more intense. However, these are all tips and hints; if we want to be precise, we come in need of tools like the Karvonen method calculator and the target heart rate.

We can calculate moderate exercise as 50-70% of the maximum heart rate; however, we may also use the Karvonen equations to precisely estimate the heart zones we'd like to achieve.

💡 The heart rate calculators using Karvonen and Zoladz equations find their place among the most popular online THR (target heart rate) estimations methods. Also, your TDEE includes the energy you use during physical activity, so it can provide useful context when using heart-rate zones to structure your exercise routine.

How do I calculate target heart rate using the Karvonen formula?

Karvonen formula for target heart rate (THR) requires you to know a few fundamental values:

MHR — Maximum heart rate in beats per minute:
If you don't know your MHR, calculate it easily using your age: 220-Age;
RHR — Resting heart rate in beats per minute; and
Intensity of the exercise given in percentage (%).

The equation for the target heart rate reads:

THR = ((MHR − RHR) × Intensity) + RHR

🙋 If you're using heart-rate zones to structure your workouts, estimating your maintenance calorie can help put your overall activity and energy needs into context. If your goal is to gain weight, increased physical activity may also affect your overall energy requirements, which you can assess with the weight gain calculator.

How do I calculate Karvonen formula for maximum heart rate?

The Karvonen formula for maximum heart rate is as simple as that:

Maximum heart rate = 220 − Age

where:

Maximum heart rate is given in beats per minute (bpm); and
Age is given in years.

How to use this Karvonen formula calculator?

Let's explain a few simple steps between you and the answer you're looking for:

Input your resting heart rate.
Enter or calculate your maximum heart rate.

Your maximum heart rate will be calculated automatically after you enter your age.
Choose the intensity of the exercise.
The intensity of your exercise depends on what your goals are:
- For moderate exercise, choose 50-70%;
- For the fat-burning zone, choose 60-80%. (find out more in the fat burning zone calculator)
That's it — enjoy your results! 🎉

FAQs

How do I calculate heart rate reserve?

Heart rate reserve can be easily calculated. We need to:

Find the maximum heart rate and resting heart rate. Use the Karvonen method for maximum heart rate:
Maximum heart rate = 220 − Age
Use the following formula:

Heart rate reserve = Maximum heart rate − Resting heart rate
Substitute the values found in Step 1.
Calculate.

All the variables above are given in beats per minute (bpm).

How do I calculate the target heart rate for fat burning zone?

We calculate the target heart rate (HR) by using the Karvonen formula:

Target HR = ((Maximum HR − Resting HR) × Intensity %) + Resting HR

Let's use the average values of Resting HR (70 bpm) and Maximum HR typical for a 20-years old (200 bpm).

The fat burning zone starts at 60% of the intensity of the exercise.

Target HR = ((200 bpm − 70 bpm) × 60%) + 70 bpm

Target HR = 148 bpm