Target Heart Rate Calculator

Maximum heart rate is a measure of the highest number of beats per minute the heart reaches during intense exercise. It is most accurately measured through a cardiac stress test, which typically involves exercising on a treadmill while being monitored by an electrocardiogram (ECG). As the subject walks/runs on the treadmill, the intensity is periodically increased until certain changes in heart function indicating maximum heart rate are detected. The theoretical maximum human heart rate is 300 bpm.

More commonly, maximum heart rate is estimated using various formulas. It is worth noting that maximum heart rate formulas have been criticized as inaccurate as they output generalized population averages and estimates can vary significantly from an individual’s maximum heart rate. Maximum heart rate is largely correlated with age, and most formulas are primarily based on this. Thus, while they are generally useful for estimating the average maximum heart rate for a given age group, the heart rate of an individual within the age group can differ significantly. One interesting observation made by Dr. Fritz Hagerman was that the maximum heart rates of a group of men in their 20s who were on Olympic rowing teams varied between 160 and 220 beats per minute, so even at the elite level, there is significant variability.

The following are some formulas used to estimate maximum heart rate.

Haskell & Fox Formula (1971):

maximum heart rate = 220 – age

Tanaka, Monahan, & Seals Formula (2001):

maximum heart rate = 208 – 0.7 × age

Nes, Janszky, Wisloff, Stoylen, Karlsen Formula (2013):

maximum heart rate = 211 – 0.64 × age

Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body’s caloric necessities and adjusts them as necessary to maintain its nutritional needs.