Quick answer: At 30, maximum heart rate is about 220 − 30 = 190 bpm, so the American Heart Association's target range of 50–85% is 95 to 162 bpm.
How it's calculated
Maximum heart rate is estimated from age: the traditional 220 − age, or Tanaka's 208 − 0.7 × age, derived from a large meta-analysis and slightly higher for older adults. The target range is 50–70% of maximum for moderate activity and 70–85% for vigorous activity.
If you enter your resting heart rate, the calculator uses the Karvonen method: target = (maximum − resting) × intensity + resting. It accounts for fitness, since fitter people usually have a lower resting rate, and gives higher numbers at the same percentage.
These are population estimates. Medicines such as beta-blockers, heat, caffeine and illness change heart rate, and an age formula cannot tell you your real maximum, which only a supervised exercise test measures. How hard the effort feels is a useful check alongside the numbers.
Worked examples
- Age 30, 220 − age: max 190 → 50–85% = 95 – 162 bpm
- Age 30, Tanaka: 208 − 0.7 × 30 = 187 → 94 – 159 bpm
- Age 30, resting 60 (Karvonen): (190 − 60) × 50% … 85% + 60 = 125 – 171 bpm
Heart rate zones
The five-zone model splits the range from 50% to 100% of maximum into equal steps of 10%.
| Zone | % of maximum | Feels like |
|---|---|---|
| 1 | 50–60% | Very easy, can talk freely |
| 2 | 60–70% | Easy, can hold a conversation |
| 3 | 70–80% | Moderate, short sentences |
| 4 | 80–90% | Hard, a few words |
| 5 | 90–100% | Maximum, cannot talk |
Frequently asked questions
Which maximum heart rate formula should I use?
220 − age is the simplest and most widely quoted. Tanaka's 208 − 0.7 × age fits measured data better, especially over 40. The difference is small for young adults.
What is a normal resting heart rate?
For adults it is usually 60 to 100 beats per minute; well-trained people often have lower rates.
Why use the Karvonen method?
It works from your heart-rate reserve (maximum minus resting), so it reflects your fitness level rather than age alone.
How do I check my heart rate?
Press two fingers on your wrist or neck, count the beats for 15 seconds and multiply by 4. A chest strap or watch is easier during exercise.
Is there a special fat-burning zone?
Lower intensities use a larger share of fat, but higher intensities burn more calories in total. For weight loss, total calories matter more than the zone.
Do medicines affect my target heart rate?
Yes. Beta blockers and some other medicines lower your heart rate, so these targets may not fit. Ask your doctor what intensity is right for you.