Heart Rate Calculator

Calculate your maximum heart rate and training zones based on age and resting heart rate. Find the right BPM range for fat burning, aerobic base, cardio fitness, and peak performance training.

Target Heart Rate Calculator

Heart Rate Zone Formulas

Max HR (classic) = 220 − age Max HR (Tanaka) = 208 − (0.7 × age) [more accurate for older adults] Karvonen method (uses Heart Rate Reserve): HRR = Max HR − Resting HR Target HR = (HRR × intensity%) + Resting HR

Training Zones Overview

Zone% Max HRTraining Effect
Zone 1 — Recovery50–60%Active recovery, warm-up
Zone 2 — Fat Burn60–70%Fat oxidation, aerobic base
Zone 3 — Aerobic70–80%Improved cardio endurance
Zone 4 — Anaerobic80–90%Lactate threshold, speed
Zone 5 — Peak90–100%Maximum effort, sprints

Frequently Asked Questions

What is the Karvonen method?+
The Karvonen formula uses your Heart Rate Reserve (max HR minus resting HR) to calculate target zones. It produces more personalized results because it accounts for fitness level — a fitter person with a lower resting HR will have a different target zone than a sedentary person with the same max HR.
What is the best heart rate for fat burning?+
Zone 2 (60–70% max HR) is commonly called the "fat burning zone" because a higher percentage of calories come from fat at this intensity. However, higher intensity exercise (Zone 3–4) burns more total calories in the same time, which may be more effective overall for weight loss.

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