Measure consistently
Measure resting pulse after several quiet minutes and use the same method consistently. An observed maximum should come from an appropriate supervised or well-controlled effort.
Heart-rate zone comparison
Compare maximum-heart-rate formulas and two zone methods.
Estimate maximum heart rate with Tanaka and the traditional 220-age rule, calculate heart-rate-reserve and percent-max zones, and translate targets into pulse counts.
The calculation runs locally in this browser. Educational outputs do not replace professional assessment, diagnosis, treatment or emergency care.
Method and interpretation guide
Use the target-heart-rate result as a transparent estimate
Measure resting pulse after several quiet minutes and use the same method consistently. An observed maximum should come from an appropriate supervised or well-controlled effort. The worksheet exposes its assumptions so the result can be checked instead of accepted as a black box.
Read the assumptions
Percent-max and heart-rate-reserve percentages are not identical physiological scales. Maximum-heart-rate equations describe population averages and can miss an individual substantially.
Escalate important decisions
A calculator cannot examine symptoms, medical history, medication effects or measurement quality. Use qualified professional guidance when the decision has health consequences.
Local calculation
Inputs are processed in this browser. No account or external calculator is required to produce the result.
False precision
Extra decimal places do not remove biological variation, input error or limits in the underlying population equation.
Scope
Percent-max and heart-rate-reserve percentages are not identical physiological scales. Maximum-heart-rate equations describe population averages and can miss an individual substantially.
Simple by design
Three steps to a clearer number.
Enter your details
Use realistic values in each field. You can change them anytime.
Calculate instantly
The formula runs locally, so there is no account or waiting time.
Use the result
Treat the answer as a practical estimate for your next decision.