Heart Rate Zone Calculator
Find your maximum heart rate and all five training zones — recovery, fat burn, cardio, anaerobic, and peak — straight from your age. Add your resting heart rate to use the more personalized Karvonen method. Know exactly which heart rate to aim for to burn fat, build endurance, or push your limits. Works worldwide.
Enter your age to get your zones. Add your resting heart rate (optional) to switch to the more accurate Karvonen method, which tailors the zones to your fitness level.
* These zones are estimates based on formulas (220 − age or Tanaka, and the Karvonen method when you add resting heart rate). Real maximum and resting heart rates vary between individuals, and some medications (such as beta-blockers) significantly affect heart rate. About the "fat burning zone": lower zones use a higher percentage of fat for fuel, but higher zones burn more total calories — both have a place. Check with a doctor before starting or intensifying exercise, especially if you have a heart condition, are pregnant, take heart medication, or have been inactive. This tool is for general information only and is not medical advice.
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What Is a Heart Rate Zone Calculator?
A heart rate zone calculator works out your maximum heart rate and divides it into five training zones, each tied to a different goal — from gentle recovery to all-out effort. Training "by heart rate" takes the guesswork out of exercise: instead of wondering whether you're working hard enough (or too hard), you aim for a specific beats-per-minute (bpm) range that matches your goal, whether that's burning fat, building endurance, or boosting speed.
Enter your age for a quick estimate, or add your resting heart rate to use the Karvonen method, which personalizes the zones to your fitness level. It works for everyone, everywhere — heart rate is universal.
How to Find Your Maximum Heart Rate
Your max heart rate (MHR) is the highest your heart can safely beat during all-out effort. The two common estimates:
Tanaka (more accurate, esp. older adults): Max HR = 208 − 0.7 × age
Example (age 30): 220 − 30 = 190 bpm
These are population estimates — your true max can be 10–20 bpm higher or lower. For precision, a supervised max-HR test beats any formula.
The 5 Heart Rate Training Zones
| Zone | % of Max HR | Feels Like | Best For |
|---|---|---|---|
| Zone 1 — Recovery | 50–60% | Very easy | Warm-up, cool-down |
| Zone 2 — Fat Burn | 60–70% | Comfortable, can chat | Endurance, fat use |
| Zone 3 — Aerobic | 70–80% | Moderate effort | Cardio fitness |
| Zone 4 — Anaerobic | 80–90% | Hard, short phrases | Speed, performance |
| Zone 5 — Peak | 90–100% | All-out | Max power, intervals |
The Karvonen Method (Heart Rate Reserve)
The Karvonen formula gives more personalized zones by factoring in your resting heart rate — a marker of fitness. Fitter people have lower resting rates and a bigger "working range":
Target HR = (HRR × intensity %) + Resting HR
Example: Max 190, Rest 60, 70% → (130 × 0.70) + 60 = 151 bpm
This is why the American College of Sports Medicine favors Karvonen for prescribing exercise intensity. Add your resting heart rate above and the calculator switches to it automatically.
What Is the Fat Burning Zone?
The "fat burning zone" is usually Zone 2 (about 60–70% of max HR). At this gentle intensity your body uses a higher percentage of fat for fuel. But here's the nuance people miss: higher-intensity zones burn more total calories per minute, so they can lead to greater overall fat loss even though a smaller share comes from fat. The most effective approach for most people is a mix — plenty of easy Zone 2 work plus some higher-intensity intervals. Don't obsess over staying in one zone.
How to Measure Your Resting Heart Rate
Measure first thing in the morning, before getting up. Find your pulse at your wrist or neck, count the beats for 30 seconds, and double it. Do this a few mornings and average them. A typical resting heart rate is 60–100 bpm; well-trained athletes are often below 60. A gradually falling resting heart rate over weeks is a good sign your fitness is improving.