Healthy Heart Rate Calculator
Check a healthy resting range and your target training heart rate, tuned to your age and fitness.
FitnessScience-backed formula
Enter your details
Fill in the fields, then calculate
Enter your age.
Enter your resting heart rate.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
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ResultYour result appears here.
What Your Heart Rate Tells You
A lower resting heart rate often signals a stronger, fitter heart. Most adults rest between 60 and 100 beats a minute.
Effort and heart rate map neatly onto your training zones.
For training, the heart-rate reserve method blends your resting and maximum rates for a personal target.
Track resting rate over time to watch fitness improve.
How to Use This Calculator
- Enter your age.
- Measure and enter your resting heart rate.
- Tap Calculate for your healthy range and target zone.
The Formula Used
Max HR = 208 − 0.7 × age
Reserve = Max HR − resting HR
Target = resting + reserve × intensity
Reserve = Max HR − resting HR
Target = resting + reserve × intensity
- resting HR
- Your heart rate at rest.
- reserve
- The gap between rest and max.
Understanding Your Results
Athlete
40-60 bpm
Common in trained endurance athletes.
Healthy adult
60-80 bpm
A normal resting range.
Elevated
Above 90 bpm at rest
Worth discussing with a doctor.
Target zone
50-85% of reserve
The band for effective cardio.
Tips to Improve
- Measure resting rate first thing in the morning.
- Build aerobic fitness to lower it over time.
- Manage stress and sleep, which both affect it.
- See a doctor about a persistently high resting rate.
Frequently Asked Questions
For most adults, 60 to 80 is healthy. Fit people often sit lower.
Count your pulse for 60 seconds after waking, before getting up.
Stress, poor sleep, caffeine, illness, and dehydration can all push it up.
Scientific References
- Nanchen, D. (2018). Resting heart rate: What is normal? Heart, 104(13), 1048–1049.
- Karvonen, M. J., et al. (1957). The effects of training on heart rate. Annales Medicinae Experimentalis et Biologiae Fenniae, 35(3), 307–315.
- American Heart Association. (2024). Target Heart Rates Chart.