To calculate your target heart rate for exercise, you first need to determine your maximum heart rate, typically estimated by subtracting your age from 220. For instance, a 30-year-old would have a maximum heart rate of 190. The target heart rate zone is generally 50-85% of this maximum rate, depending on fitness goals. Therefore, for the same 30-year-old, the target zone would range from 95 to 162 BPM. Monitoring heart rate during workouts ensures optimal intensity for achieving fitness objectives.