Heart Rate Calculator
Target Heart Rate Calculator
Find Your Exercise Zones
Calculate your maximum heart rate and 5 training zones — fat burn, cardio, anaerobic and more. Train smarter, not harder.
✅ AHA Formula
✅ 5 Training Zones
✅ 100% Free
Your Details
Your current age in years
Measure in the morning before getting up. Normal: 60-100 bpm
Your Maximum Heart Rate
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bpm — based on your age and formula
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Resting HR
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HR Reserve
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Fitness Level
Your 5 Training Zones
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What is Target Heart Rate?
Your target heart rate is the ideal heart rate range during exercise that helps you achieve your fitness goal safely. It is expressed as a percentage of your maximum heart rate (MHR). Different zones — from 50% to 100% of MHR — burn different fuel sources and deliver different health benefits.
How to Calculate Maximum Heart Rate
The most common formula to calculate maximum heart rate is 220 minus your age. For example, a 35-year-old has an estimated MHR of 185 bpm. The Tanaka formula (208 - 0.7 × age) is considered more accurate for people over 40.
The 5 Heart Rate Training Zones
| Zone | % of Max HR | Feel | Benefit |
|---|---|---|---|
| Zone 1 — Warm Up | 50-60% | Very easy | Recovery, general health |
| Zone 2 — Fat Burn | 60-70% | Easy, can talk | Fat loss, endurance base |
| Zone 3 — Cardio | 70-80% | Moderate | Cardiovascular fitness |
| Zone 4 — Anaerobic | 80-90% | Hard, short sentences | Speed, performance |
| Zone 5 — Maximum | 90-100% | Maximum effort | Peak performance, sprints |
What Heart Rate Burns the Most Fat?
The fat-burning zone is 60-70% of your maximum heart rate. At this intensity, your body uses fat as its primary fuel source. However, higher intensity zones burn more total calories, so combining both zones in your workout program gives the best overall results for weight loss.
Normal Resting Heart Rate by Age
- Adults (18-60 years) — 60-100 bpm (normal range)
- Athletes and very fit adults — 40-60 bpm
- Children (6-15 years) — 70-100 bpm
- Newborns — 100-160 bpm
- Above 100 bpm at rest — Tachycardia, consult a doctor
- Below 60 bpm at rest — Bradycardia (normal for athletes, otherwise see a doctor)
Frequently Asked Questions
A normal resting heart rate for adults is between 60 and 100 beats per minute. Athletes often have resting heart rates between 40-60 bpm. A consistently high resting heart rate above 100 bpm should be evaluated by a doctor.
The most widely used formula is 220 minus your age. For example, a 30-year-old has an estimated maximum heart rate of 190 bpm. The Tanaka formula (208 - 0.7 x age) is considered more accurate for older adults.
The fat-burning zone is typically 60-70% of your maximum heart rate. At this intensity, your body uses fat as its primary fuel source. However, higher intensity zones burn more total calories, so both zones have their place in a balanced exercise program.
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