Body Health CalculatorHeart Rate Zone Chart by Age (Target HR Zones)
Using max HR = 220 minus age and a 50-85% target zone: age 30 targets about 95-162 bpm, age 50 about 85-145 bpm, and age 70 about 75-128 bpm. Karvonen and Tanaka methods give a closer estimate for individuals.
Last updated: September 2026
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The simple age-based chart AHA publishes
The most common heart rate zone chart uses the formula max heart rate = 220 minus age, then defines a target training zone as 50% to 85% of that max. It is a population average, not a measurement of your actual max heart rate, so treat the numbers below as a starting estimate.
More precise methods exist: the Karvonen formula factors in your resting heart rate, and the Tanaka formula (208 − 0.7 × age) tends to fit older adults better than the simple 220-minus-age rule. Use those if you want a tighter estimate.
Target heart rate by age
Estimated maximum heart rate and target training zone (50% to 85% of max) using the standard 220-minus-age formula.
Estimated max HR and target zone by age
| Age | Estimated max HR | Target zone (50-85%) |
|---|---|---|
| 20 | 200 bpm | 100-170 bpm |
| 30 | 190 bpm | 95-162 bpm |
| 40 | 180 bpm | 90-153 bpm |
| 50 | 170 bpm | 85-145 bpm |
| 60 | 160 bpm | 80-136 bpm |
| 70 | 150 bpm | 75-128 bpm |
Moderate vs. vigorous effort
Roughly 64% to 76% of max heart rate corresponds to moderate-intensity activity, and 77% to 93% corresponds to vigorous-intensity activity in AHA and ACSM guidance. US physical activity guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, and heart rate zones are one way to gauge which bucket a workout falls into.
Talk test is a free backup: at moderate intensity you can talk but not sing, at vigorous intensity you can only say a few words before catching your breath.
Why 220-minus-age is only a starting point
The 220-minus-age formula comes from an old, non-peer-reviewed summary of scattered studies, and individual max heart rate can vary by 10 to 20 beats from the formula estimate at the same age. Medications like beta blockers also lower measurable max heart rate without changing fitness.
If you want a number closer to your actual max, the calculator on this site also offers Karvonen (uses resting HR) and Tanaka methods, which several studies suggest track true max heart rate more closely, especially past age 40.
FAQs
Is 220 minus age accurate for everyone?
No. It is a population average with a typical error range of 10 to 20 beats per minute at a given age. It works fine as a rough training guide but should not be treated as a measured max heart rate.
What heart rate zone should I train in to lose weight?
Fat loss depends on total calories burned more than the specific zone. Moderate zone (about 64-76% of max) is sustainable for longer sessions; vigorous zone burns more calories per minute but is harder to sustain. Either supports a calorie deficit when paired with diet.
Why is my fitness watch showing a different max heart rate?
Wearables often use the same 220-minus-age formula by default, or a proprietary variant, and neither is a true measured max. If you have had a max heart rate measured in a supervised graded exercise test, use that number instead.