Target Heart Rate Zone Calculator
Calculate your maximum heart rate and training zones for fat burning and cardio.
Fill in your details, then check your personalized result and recommendations.
Formula
Max HR = 220 − age; zones use the Karvonen heart-rate reserve method
Worked example
Age 30, resting 60 → max 190, fat-burn ~138–151 bpm
What the heart rate calculator does
Training by heart rate lets you exercise at the right intensity for your goal, from gentle fat-burning sessions to demanding cardio intervals. This calculator estimates your maximum heart rate and then maps out personalised training zones in beats per minute.
How the calculation works
It first estimates your maximum heart rate as 220 minus your age. It then applies the Karvonen formula, which uses your heart-rate reserve — the difference between your maximum and resting heart rates — to calculate each zone. Because it factors in your resting heart rate, Karvonen produces more individualised targets than a simple percentage of maximum.
How to interpret your result
The fat-burn zone (around 60–70% of reserve) is comfortable and sustainable, ideal for longer sessions. The cardio zone (70–85%) builds aerobic fitness and burns more total calories. The peak zone (85–95%) is for short, intense efforts. Lower zones use a greater percentage of fat for fuel, but higher zones burn more total energy per minute.
Health recommendations
Warm up before pushing into higher zones and cool down afterwards. Measure your resting heart rate first thing in the morning for accuracy. If you are new to exercise, have a heart condition, or take medication that affects heart rate, speak with a doctor before high-intensity training.
FAQ
+What is maximum heart rate?
The highest your heart can safely beat, commonly estimated as 220 minus your age.
+What is the Karvonen method?
It uses heart-rate reserve (max − resting) to set more personalised training zones.
+Which zone burns the most fat?
Lower zones burn a higher fat percentage, but higher zones burn more total calories.