Karvonen Formula Calculator

Have you ever encountered a text similar to "you need some moderate exercise at least five times a week"? We're guessing yes, and it doesn't come as a surprise.

CDC, American Heart Association, Mayo Clinic, and Department of Health and Human Services are some of many sources that agree that the minimum level of exercise needed for a healthy lifestyle comes in moderate intensity and requires you to move your bones at least five days out of 7.

But how can we tell if the exercise is moderate? 🤔

A moderate exercise considerably elevates your heart rate; allows you to talk but doesn't let you sing. Your breathing becomes more intense. However, these are all tips and hints; if we want to be precise, we come in need of tools like the Karvonen method calculator and the target heart rate.

We can calculate moderate exercise as 50-70% of the maximum heart rate; however, we may also use the Karvonen equations to precisely estimate the heart zones we'd like to achieve.

💡 The heart rate calculators using Karvonen and Zoladz equations find their place among the most popular online THR (target heart rate) estimations methods.

Karvonen formula for target heart rate (THR) requires you to know a few fundamental values:

• MHR — Maximum heart rate in beats per minute:
  If you don't know your MHR, calculate it easily using your age: 220-Age;
• RHR — Resting heart rate in beats per minute; and
• Intensity of the exercise given in percentage (%).

The equation for the target heart rate reads:

THR = ((MHR − RHR) × Intensity) + RHR

The Karvonen formula for maximum heart rate is as simple as that:

Maximum heart rate = 220 − Age

where:

• Maximum heart rate is given in beats per minute (bpm); and
• Age is given in years.

Let's explain a few simple steps between you and the answer you're looking for:

1. Input your resting heart rate.

2. Enter or calculate your maximum heart rate.

   Your maximum heart rate will be calculated automatically after you enter your age.

3. Choose the intensity of the exercise.
   The intensity of your exercise depends on what your goals are:

   • For moderate exercise, choose 50-70%;
   • For the fat-burning zone, choose 60-80%. (find out more in the fat burning zone calculator)

4. That's it — enjoy your results! 🎉