Heart Rate Calculator
Calculate maximum heart rate, resting heart rate, and heart rate reserve — the three numbers every heart-rate-based training plan is built on.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the Heart Rate Calculator
The heart rate calculator estimates maximum heart rate (220 − age), heart-rate reserve (maximum minus resting) and the main training zones. A lower resting heart rate generally reflects better aerobic fitness.
How to use it
- 1Enter your age.
- 2Enter your resting heart rate, measured on waking.
- 3Press Calculate.
Worked example
a 30-year-old with a resting heart rate of 60 has an estimated maximum of 190 bpm and a reserve of 130 bpm.
How it works
Formula
Max HR = 220 − Age. Heart Rate Reserve = Max HR − Resting HR.
Common use cases
- Setting up a heart-rate monitor
- Planning zone training
- Tracking resting heart rate
Frequently asked questions
A:HRR = Max HR − Resting HR. It is the working range your heart has available during exercise.
A:60–100 bpm is normal for adults; endurance athletes often sit between 40 and 55 bpm.
A:Measure immediately after waking, lying still, for 60 seconds — or use a wearable that tracks overnight values.
A:It has a standard deviation of roughly ±10–12 bpm; a measured maximal test is more precise.
A:Generally lower resting heart rate reflects better cardiovascular efficiency, though genetics play a role.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources