Calculate pulse rate from beats counted, find exercise target heart rate zones by age and resting pulse, or check resting status by age group.
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- Heart Rate Zone Calculator
Pulse Rate Formula
The calculator uses three formulas, one for each mode.
Measure pulse
BPM = beats / seconds * 60
Target zone, percent of max heart rate
MaxHR = 220 - age Zone = MaxHR * intensity%
Target zone, heart-rate reserve (Karvonen)
Zone = RestingHR + (MaxHR - RestingHR) * intensity%
- BPM: pulse rate in beats per minute
- beats: number of beats you counted
- seconds: time you spent counting
- MaxHR: estimated maximum heart rate
- age: age in years
- RestingHR: resting pulse in bpm
- intensity%: 0.5 to 0.7 for moderate, 0.7 to 0.85 for vigorous
The Measure pulse tab scales a short count to a full minute. The Target zone tab uses percent of max if you leave resting pulse blank, and switches to the Karvonen reserve method when you fill it in. The Resting status tab compares a single bpm value to the typical range for the chosen age group.
Typical Pulse Rate Values
Use these tables to interpret a result. Ranges are general references, not medical advice.
| Age group | Resting pulse (bpm) |
|---|---|
| Infant under 1 year | 100–160 |
| Toddler 1–2 years | 80–130 |
| Child 3–5 years | 80–120 |
| Child 6–11 years | 75–118 |
| Adult or teen 12+ | 60–100 |
| Trained adult athlete | 40–60 |
| Age | Max HR | Moderate (50–70%) | Vigorous (70–85%) |
|---|---|---|---|
| 20 | 200 | 100–140 | 140–170 |
| 30 | 190 | 95–133 | 133–162 |
| 40 | 180 | 90–126 | 126–153 |
| 50 | 170 | 85–119 | 119–145 |
| 60 | 160 | 80–112 | 112–136 |
| 70 | 150 | 75–105 | 105–128 |
Example Problems
Example 1: counting beats. You count 28 beats in 30 seconds. BPM = 28 / 30 * 60 = 56 bpm. For a trained adult, this is normal. For an untrained adult, it sits below the typical 60 to 100 range.
Example 2: target zone with Karvonen. Age 40, resting pulse 65. Max HR = 220 - 40 = 180. Reserve = 180 - 65 = 115. Moderate low end = 65 + 115 * 0.5 = 122.5 bpm. Vigorous high end = 65 + 115 * 0.85 = 162.75 bpm. Target band: about 123 to 163 bpm.
FAQ
Where should I take my pulse? The wrist (radial artery) and the side of the neck (carotid artery) are the easiest sites. Press lightly with two fingers, not your thumb.
How long should I count? Counting for 30 or 60 seconds gives a more accurate result than 10 or 15 seconds, since rounding errors are smaller over longer periods.
Is 220 minus age accurate? It is an estimate. Real maximum heart rates vary by roughly plus or minus 10 to 12 bpm between people of the same age. Use the result as a guide, not a hard limit.
Why is my resting pulse lower than the standard range? Endurance training, certain medications such as beta blockers, and natural variation can all lower resting pulse. If you have not trained heavily and you feel dizzy or short of breath, talk to a clinician.
