Heart rate & blood pressure calculator

Work out your target heart rate training zones, and check which category your blood pressure reading falls into.

Target heart rate zones

Age

Resting heart rate (bpm)

Used for a more precise result (Karvonen method).

Use resting heart rate for a more accurate zone calculation

—

Estimated maximum heart rate (bpm)

Zone	Intensity	Target range
Zone 1	Very light (50–60%)	—
Zone 2	Light / warm-up (60–70%)	—
Zone 3	Moderate / fat burn (70–80%)	—
Zone 4	Hard / cardio (80–90%)	—
Zone 5	Maximum effort (90–100%)	—

Blood pressure checker

Systolic (top number)

Diastolic (bottom number)

—

This tool gives general estimates for informational purposes only and isn't medical advice. If you have concerns about your heart rate or blood pressure, please talk to a doctor or qualified health professional — especially if a reading is very high, very low, or you feel unwell.

Blood pressure categories (per AHA guidelines)

Category	Systolic (mmHg)	Diastolic (mmHg)
Low	Below 90	or below 60
Normal	Below 120	and below 80
Elevated	120 – 129	and below 80
Hypertension Stage 1	130 – 139	or 80 – 89
Hypertension Stage 2	140 or higher	or 90 or higher
Hypertensive crisis	Above 180	and/or above 120

Heart rate zones are estimated using the standard 220-minus-age formula for maximum heart rate, with an optional Karvonen calculation that factors in your resting heart rate for a more personalized range.