Resting heart rate
Target heart rate

Heart Rate Calculator

By Małgorzata Koperska, MD

The heart rate calculator finds the pulse you should aim for when performing an exercise of a certain intensity. Read on if you'd like to know how to calculate the heart rate for your physical activities.
You might want to check out your heart rate zones if you want to get the most out of your cardio exercises. If this is the case, check out our target heart rate calculator or estimate the maximum heart rate for your age.

How to calculate heart rate?

The formula used for heart rate calculations looks like this:

HR = resting_HR + intensity% * (220 - resting_HR - age)

The values you need to input are:

  • resting_HR - your heart rate at rest - it's best to measure it right after you wake up or after sitting or lying down in a relaxed state for a long period of time
  • intensity% - the intensity of exercise you're aiming - read on to find out more about heart rate zones
  • age - your age in years

What are heart rate zones?

When you start any physical activity, its intensity is soon reflected in your heart rate. Any increase in your pulse from its resting state can be divided into heart rate zones. To put it simply, these are a measure of the level of intensity of your exercise.

If you're a cyclist, check out the cycling heart rate zone calculator for more precise results.

  • 50 - 60% - Moderate exercise - requires a medium amount of effort.
  • 60 - 70% - Fat burning zone - optimal heart range for burning fatty tissue.
  • 70 - 80% - Aerobic range - intense training, leading to muscle gain and cardiovascular improvement.
  • 80 - 90% - Anaerobic range - very intense training, causing the metabolism to switch to mechanisms producing lactate.
  • 90 - 100% - "Red line" range - maximal effort, that can be sustained only for a short period.

Depending on your goals, you can aim for different ranges of exercise intensity. Calculate the target heart rate and remember to stay hydrated :)

Good luck!

Małgorzata Koperska, MD

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Heart Rate Calculator