Pulse Check: Resting Heart Rate and Target Heart Rate by Age

60–100Usual resting heart rate in adults (beats per minute)

220 − ageA rough estimate of maximum heart rate

50–70%Target heart rate range for moderate-intensity exercise

70–85%Target heart rate range for vigorous-intensity exercise

Measure yourself

Count your pulse

Place your index and middle fingers on the inside of your wrist, on the thumb side. Start the timer and count the beats you feel until it ends. If the rhythm feels irregular, count for a full 60 seconds.

Your age

When are you measuring?

Counting time

How many beats did you count?

How was the rhythm?

30seconds

Ready

Place your fingers on your wrist and start when you can feel the beat.

Sound cues

Ready Place your fingers on your wrist and start when you can feel the beat. Count Count each beat silently; a sound will tell you when time is up. Time is up Type the number of beats you counted below. Start Stop seconds {a}–{b} Your estimated maximum heart rate: {m} beats per minute Your pulse: {v} beats per minute Your resting heart rate is below 40. In athletes or very active people it can be as low as 40. If you feel faint, have fainted, feel very tired or feel dizzy, see your doctor. A resting heart rate below 60 can be normal in very fit or athletic people, during sleep and in people taking beta blockers. If you feel faint, have fainted, feel very tired or feel dizzy, see your doctor. The usual resting heart rate for adults is 60–100 beats per minute. Your heart rate at rest is above 100. Measure again after sitting quietly for 5 minutes, away from caffeine and smoking. If your heart rate is fast at rest for no obvious reason, see your doctor. Your rhythm felt irregular. An irregular pulse can be a sign of a heart rhythm problem such as atrial fibrillation; this is more likely if you are over 65. An occasional missed beat is usually nothing to worry about. If the irregularity continues or you are unsure, see your doctor. With an irregular rhythm, counting for a full 60 seconds gives a more accurate result. Enter your age to compare your exercise intensity. Light intensity: {p}% of your maximum heart rate. You can pick up the pace a little to reach moderate intensity. Moderate intensity: {p}% of your maximum heart rate. Vigorous intensity: {p}% of your maximum heart rate. {p}% of your maximum heart rate: you are above the target range (up to 85%). You can ease off the pace. Within the usual range Outside the range Mild Moderate intensity Vigorous intensity Above target Irregular rhythm at rest during exercise irregular bpm Hello, I measured my pulse with the pulse check on drihsaneren.com: {v} beats per minute ({c}). I’d like some information.

Your results are stored only on this device; they are not sent anywhere.

How to count your pulse

Sit or lie down for 5 minutes before measuring; avoid smoking and caffeine beforehand.
Turn your palm up with your elbow slightly bent. Place your index and middle fingers on the inside of your other wrist, on the thumb side. Don’t count with your thumb.
If you can’t feel the beat, press a little harder or move your fingers. If you can’t find it at your wrist, you can count at your neck, just below the jaw and next to the windpipe; press gently.
Count for 30 seconds and double it, or count for 60 seconds. If the rhythm is irregular, always count for 60 seconds.

When should you get help straight away?

If your palpitations don’t go away
If you have chest pain with palpitations
If you are short of breath
If you feel faint or have fainted

In these situations, call 112; do not drive yourself. If these symptoms happened but have now stopped, see a doctor the same day. If palpitations keep coming back, become more frequent or last longer than a few minutes, see your doctor.

Frequently asked questions

When should I measure?

The American Heart Association recommends measuring your resting heart rate in the morning after a good night’s sleep, before getting out of bed or having coffee. The British Heart Foundation also recommends measuring at the same time every day for an accurate result. Sit or lie down for 5 minutes before measuring, and avoid smoking and caffeine beforehand.

I’m new to exercise; which range should I aim for?

You can start at the lower end of the target range, at about 50% of your maximum heart rate, and build up gradually. Over time you can work comfortably at up to 85% of your maximum heart rate.

Is the 220 minus age formula right for everyone?

No, it is a rough estimate. Some medicines lower the heart rate; in that case your maximum heart rate and target range may also be lower. If you have a heart condition or take regular medication, ask your doctor what your target heart rate should be.

Can I use my smartwatch?

You can also use a wearable device to track your heart rate during exercise. Counting by hand is a simple way to check the reading on your device now and then.

You can work out how much activity you need each week on the How much activity is enough? page.

Sources

British Heart Foundation. Checking your pulse. Published 18 October 2024.
American Heart Association. Target heart rates chart. Last reviewed 12 August 2024.
NHS. Heart palpitations. Page last reviewed: 17 March 2026.