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Target heart rate calculator

Short answer

The American Heart Association puts maximum heart rate at about 220 minus your age, moderate exercise at 50–70% of it and vigorous exercise at 70–85%. At 40, that is a maximum of 180 bpm, 90–126 bpm for moderate effort and 126–153 bpm for vigorous effort.

Last reviewed 28 October 20261 published sourcesNot medical advice

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Target heart rate calculator

The American Heart Association's method: a percentage of 220 minus your age.

Enter your age to see your target heart rate ranges.

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Target heart rate by age (AHA method)
Age	Moderate (50–70%)	Vigorous (70–85%)	Max (220 − age)
20 years	100–140	140–170	200
30 years	95–133	133–162	190
35 years	93–130	130–157	185
40 years	90–126	126–153	180
45 years	88–122	122–149	175
50 years	85–119	119–145	170
55 years	83–115	115–140	165
60 years	80–112	112–136	160
65 years	78–109	109–132	155
70 years	75–105	105–128	150

Beats per minute, rounded to the nearest beat. The lowest and highest figures in each row match the 50–85% zone in the American Heart Association's chart.

How the American Heart Association sets the ranges

Your maximum heart rate is about 220 minus your age. Moderate-intensity activity is about 50–70% of that maximum and vigorous activity about 70–85% (American Heart Association: target heart rates).

The Association notes that the figures are averages, so treat them as a general guide (American Heart Association: target heart rates).

Making it more personal

The heart rate zone calculator adds your resting heart rate (the Karvonen method), and the max heart rate calculator compares 220 minus age with newer formulas.

Your heart rate, read every day

Reps reads the heart rate your Apple Watch records and shows your resting trend, so you can see your fitness changing over time.

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Common questions

How do I calculate my target heart rate?

Subtract your age from 220 to estimate your maximum heart rate, then take 50–70% of it for moderate exercise and 70–85% for vigorous exercise. At 40, the maximum is 180 bpm, so moderate is 90–126 bpm and vigorous 126–153 bpm.

What is a good heart rate during exercise?

For most adults, the American Heart Association's target zone is 50–85% of your age-predicted maximum. Beginners can start near the lower end and work up as their fitness improves.

Is 220 minus age accurate?

It is an average. The American Heart Association calls its figures a general guide, and individual maximums vary. A heart rate zone calculator that also uses your resting heart rate, or a measured maximum, can be more personal.

Sources

Figures on this page were checked against these publications on 28 October 2026.

American Heart Association. Target Heart Rates Chart. heart.org. Last reviewed August 12, 2024. www.heart.org/en/healthy-living/exercise-and-physical-activity/fitness-basics/target-heart-rates

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