Health & Fitness
Target Heart Rate Calculator
Find a target heart rate for a chosen intensity using the Karvonen method with resting heart rate.
This result is the heart rate to aim for during exercise at the chosen intensity, based on your age and resting heart rate.
Formula
Karvonen target equals resting heart rate plus intensity multiplied by heart-rate reserve (maximum minus resting).
How it works
Maximum minus resting gives the reserve, the intensity percentage scales that reserve, and resting is added back. This personalises the target more than a plain percentage of maximum.
Worked example
For example, at age 30 with a resting heart rate of 65 bpm and 70% intensity, the maximum is 190 bpm, the reserve is 125 bpm, and the target heart rate is about 153 bpm.
FAQs
Why include resting heart rate?
Fitter people have lower resting rates, so the same percentage feels different.
What intensity for fat-burning?
Moderate intensity around 60–70% is commonly used, but total work matters more.
What if my resting rate is high?
Resting rate varies with sleep, stress and illness, so re-check it on a calm morning.
General information only, not medical advice.
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