The Target Heart Rate Calculator estimates the ideal heart rate range for effective and safe exercise based on your age and chosen workout intensity. It uses the simple formula Target HR = (220 − Age) × (Intensity ÷ 100) to calculate the number of heartbeats per minute you should aim for during activity. Lower intensities (50–60%) are suitable for warm-ups and recovery, while higher intensities (70–90%) improve endurance and cardiovascular strength. Knowing your target heart rate helps you optimize workouts for fat loss, stamina, and heart health without overexertion.