How is maximum heart rate estimated?

The common formula is 220 minus your age. It is a rough estimate; individual maximums vary, so use it as a guide.

What is the fat-burning zone?

It is roughly 60 to 70 percent of your maximum heart rate, where a higher share of calories comes from fat, though total calorie burn is higher at harder efforts.

Why add resting heart rate?

Adding resting heart rate enables the Karvonen method, which calculates zones from heart-rate reserve and can be more individual than percentages of maximum alone.

Health & Fitness

Heart Rate Zone Calculator

Find your maximum heart rate and training zones for fat burn, cardio and peak effort.

Free browser toolRuns in your browserNo sign-up

AgeResting heart rate (bpm)Optional, improves accuracy (Karvonen method)

190bpm

Estimated maximum heart rate

Zone 1

Very light (recovery)

125–138 bpm

Zone 2

Light (fat burn)

138–151 bpm

Zone 3

Moderate (aerobic)

151–164 bpm

Zone 4

Hard (anaerobic)

164–177 bpm

Zone 5

Maximum (VO2 max)

177–190 bpm

This tool is for general information only and is not medical advice. Talk to a qualified healthcare professional before making health decisions.

About the Heart Rate Zone Calculator

Training in the right heart rate zone helps you get the most from exercise. This calculator estimates your maximum heart rate and the five common training zones.

Enter your age for a quick estimate, or add your resting heart rate to use the more personalised Karvonen method, which bases zones on your heart rate reserve.

Zones cover everything from easy recovery to maximum effort. Everything is calculated in your browser.

Key features

Estimated maximum heart rate
Five training zones in bpm
Optional Karvonen method
Private, in-browser calculation

How to use

1Enter your age.
2Optionally add your resting heart rate.
3Read your maximum heart rate and zones.

Examples

Age-based zones

Input: Age 40, no resting heart rate

Output: Estimated maximum 180 bpm; Zone 2 about 108-126 bpm

The basic method uses 220 minus age, then applies each zone percentage to that estimate.

Frequently asked questions

How is maximum heart rate estimated?: The common formula is 220 minus your age. It is a rough estimate; individual maximums vary, so use it as a guide.
What is the fat-burning zone?: It is roughly 60 to 70 percent of your maximum heart rate, where a higher share of calories comes from fat, though total calorie burn is higher at harder efforts.
Why add resting heart rate?: Adding resting heart rate enables the Karvonen method, which calculates zones from heart-rate reserve and can be more individual than percentages of maximum alone.

Open a related tool to prepare your files or refine the finished result.