Heart Rate Calculator
Calculate your maximum heart rate and target heart rate zones for fat burn, cardio, and peak performance.
Maximum Heart Rate
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bpm (220 − age)
Target Heart Rate Zones
Karvonen (Heart Rate Reserve) Zones
These are general guidelines. Consult a physician before starting a new exercise program.
What is Heart Rate Calculator?
The Heart Rate Calculator finds your maximum heart rate and divides it into five training zones from warm-up to maximum effort. If you enter your resting heart rate, it also calculates personalised Karvonen (Heart Rate Reserve) zones that account for your current cardiovascular fitness level.
How to use
- 1 Enter your age to calculate your maximum heart rate using the 220 - age formula.
- 2 Optionally enter your resting heart rate (measured first thing in the morning) for Karvonen zone calculations.
- 3 Review the five standard target heart rate zones and their bpm ranges.
- 4 If resting heart rate was entered, use the Karvonen zones for more personalised training targets.
Formula
Example calculation
A 35-year-old with a resting heart rate of 60 bpm has a max HR of 185. Their fat burn zone (60-70%) is 111-130 bpm on the standard scale, but 129-143 bpm using the Karvonen method, which is more accurate for trained individuals.
Frequently asked questions
What is the 220 minus age formula?
220 - age is the most widely used estimate for maximum heart rate. It is a population average with a standard deviation of about 10-12 bpm, so individual maximum HR can vary considerably from this estimate.
What heart rate zone burns the most fat?
The Fat Burn zone (60-70% of max HR) burns a higher proportion of calories from fat, but the total calories burned per minute are lower than in higher zones. Higher-intensity zones burn more total calories even if the fat percentage is lower.
What is the Karvonen method?
The Karvonen method (also called Heart Rate Reserve) incorporates your resting heart rate into zone calculations. Because a lower resting heart rate indicates better cardiovascular fitness, this method produces more personalised zones than simple percentage-of-max approaches.
How do I measure my resting heart rate?
Measure your resting heart rate first thing in the morning before getting out of bed. Count beats for 60 seconds or count for 15 seconds and multiply by 4. A normal resting heart rate for adults is 60-100 bpm; well-trained athletes often fall between 40-60 bpm.
Should I train in multiple zones?
Yes. A well-rounded fitness program includes time in lower zones for aerobic base and recovery, and sessions in higher zones for cardiovascular improvement and calorie burn. Most endurance training plans suggest spending 80% of training time in zones 1-2 and 20% in zones 3-5.