Heart Rate Zone Calculator
Calculate max heart rate and training zones for fat burn, cardio, and peak performance.
Heart Rate Zone Calculator
Your Profile
Age and optional resting heart rate
Training Zones
Heart Rate Zones
Training intensity bands based on your max HR.
Smart Insights
Personalized takeaways from your numbers.
Real-Life Examples
Age 30 · RHR 65
The Formula Behind It
Max HR ≈ 220 − Age | Zones = % of max HRHow It Works
- Enter your age.
- Optionally add resting heart rate for Karvonen zones.
- View max HR and five training zones with BPM ranges.
About Heart Rate Zone Calculator
The Heart Rate Zone Calculator estimates your maximum heart rate and training zones for cardio, fat burn, and peak performance. Uses the 220 − age formula with optional Karvonen heart rate reserve method.
Training Zones Explained
Zone 2 (60–70% max) is popular for fat burning and aerobic base. Zone 3 (70–80%) builds cardiovascular fitness. Zones 4–5 are for high-intensity intervals — use sparingly if you’re new to training.
Frequently Asked Questions
How is max heart rate calculated?
The common estimate is 220 minus your age. Individual max HR varies — lab tests are most accurate.
What are heart rate zones?
Training intensity bands — typically 50–60% warmup, 60–70% fat burn, 70–80% cardio, 80–90% anaerobic, 90–100% max.
Which zone burns the most fat?
Zone 2 (60–70% max HR) is often called the fat-burning zone, but total calorie burn matters more for weight loss.
Should I train in one zone only?
A balanced program uses multiple zones — easy days in Zone 2, intervals in Zones 4–5.
Is the 220 − age formula accurate?
It is an estimate. Athletes may have higher max HR. Use a chest strap or sports watch for precision.
Can I use resting heart rate?
Optional resting HR helps estimate heart rate reserve (Karvonen method) for personalized zones.