Heart Rate Calculator
Find your maximum heart rate and target heart rate training zones — from fat-burning to VO₂ max — based on your age and resting heart rate.
What Does This Tool Do?
Calculate your maximum heart rate (220 − age) and all five training zones using the Karvonen Heart Rate Reserve method. Shows BPM ranges and recommended activities for each zone.
Key Features
Max Heart Rate
MHR = 220 − age formula.
5 Zones
Warm-up, fat burn, aerobic, anaerobic, max.
Karvonen Method
Uses resting heart rate for personalised zones.
Full Table
BPM range and activity for each zone.
How to Use
- Enter your age.
- Enter your resting heart rate (measure in the morning before getting up).
- Click Calculate Heart Rate Zones.
Frequently Asked Questions
What is the Karvonen method?▾
Target HR = Resting HR + (Max HR − Resting HR) × intensity%. It accounts for your fitness level via resting HR, giving more personalised zones than simple percentage of max HR.
How do I measure resting heart rate?▾
Count your pulse for 60 seconds first thing in the morning before getting out of bed. The average adult has an RHR of 60–100 bpm; athletes often 40–60 bpm.
Which zone burns the most fat?▾
Zone 2 (60–70% MHR) burns the highest proportion of calories from fat. Higher zones burn more total calories but a lower fat proportion — both are useful for different goals.