What the zones mean
The American Heart Association describes moderate exercise as roughly 50–70% of your maximum heart rate and vigorous exercise as about 70–85%. US guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous activity a week for adults.
If you add your resting heart rate, the calculator uses the Karvonen formula, which takes your fitness into account: target = (max − resting) × intensity + resting.
How to find your resting heart rate
Count your pulse for 60 seconds right after waking up, before getting out of bed. Most adults fall between 60 and 100 bpm; fit people often lower.
Sources & review
Checked against these sources on November 10, 2026. Rules and rates can change — always confirm with the official source.
Target Heart Rate Calculator FAQs
Is 220 minus age accurate?
It is a rough estimate; real maximum heart rate can differ by 10–20 bpm. The Tanaka formula is often a bit more accurate for older adults.
What is the fat-burning zone?
Zone 2 (about 60–70%) uses a higher share of fat for fuel, but total calories burned matter more for weight loss.
Is my information stored?
No.