Your maximum heart rate depends on your age, and it can be estimated by subtracting your age from 220. For example, if you are 35 years old, your estimated maximum heart rate would be 185 beats per minute (bpm). Your target heart rate during exercise depends on the intensity of the activity. For moderate-intensity physical activity, your target heart rate should be between 50% and 70% of your maximum heart rate, while for vigorous-intensity physical activity, it should be between 70% and 85% of your maximum heart rate.

Here are the steps to estimate your target heart rate:

1. Find your resting heart rate by counting the number of beats in a minute. The average resting heart rate is between 60 and 100 bpm.
2. Calculate your maximum heart rate by subtracting your age from 220.
3. Calculate your target heart rate range by multiplying your maximum heart rate by the appropriate percentage range for your activity level. For moderate-intensity physical activity, multiply your maximum heart rate by 0.5 and 0.7. For vigorous-intensity physical activity, multiply your maximum heart rate by 0.7 and 0.85.

Its important to note that these are general guidelines, and your target heart rate may vary depending on your fitness level, health status, and other factors. If youre new to exercise or havent worked out in a while, start slowly and gradually increase your intensity level to avoid overexertion.