Heart Rate Calculator
Find your maximum heart rate and your heart rate training zones in seconds. Enter your age (and your resting heart rate for the Karvonen method) to know how hard to train for fat loss, endurance or performance.
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How Maximum Heart Rate Is Calculated
There is no formula that fits everyone, so the calculator relies on the most widely used estimates:
- Classic formula: HRmax = 220 - age. Simple, but it can be off by 10-20 beats per minute for an individual.
- Tanaka formula: HRmax = 208 - (0.7 × age). Usually a better fit for adults, especially over 40.
- Karvonen method: Target HR = ((HRmax - resting HR) × % intensity) + resting HR. It uses your heart rate reserve, so it adapts to your fitness level.
The most accurate way to know your real maximum is a supervised stress test; formulas are only estimates.
Heart Rate Training Zones
| Zone | % of HRmax | Example (age 30) |
|---|---|---|
| Zone 1 - Very light (Warm-up, recovery) | 50-60 % | 95-114 |
| Zone 2 - Light (Base endurance, easy conversation) | 60-70 % | 114-133 |
| Zone 3 - Moderate (Aerobic fitness, comfortably hard) | 70-80 % | 133-152 |
| Zone 4 - Hard (Threshold, short sentences only) | 80-90 % | 152-171 |
| Zone 5 - Maximum (Short all-out efforts) | 90-100 % | 171-190 |
Worked Example
A 30-year-old person has an estimated HRmax of 220 - 30 = 190 bpm (Tanaka gives 208 - 21 = 187 bpm). With a resting heart rate of 60 bpm, the heart rate reserve is 190 - 60 = 130 bpm.
With the Karvonen method, training at 70% intensity means 60 + (130 × 0.70) = 151 bpm, and at 80% it means 60 + (130 × 0.80) = 164 bpm.
Common Mistakes
- Treating 220 - age as an exact value instead of an estimate.
- Training in zone 4-5 every day without enough recovery.
- Measuring resting heart rate after coffee or exercise; measure it in the morning, before getting up.
- Ignoring symptoms such as dizziness or chest pain because the number on the watch looks fine.
Frequently Asked Questions
How do I calculate my maximum heart rate?
Subtract your age from 220, or use the Tanaka formula: 208 minus 0.7 times your age. For a 40-year-old both give about 180 beats per minute.
Is the 220 minus age formula accurate?
It is only an estimate and can be wrong by 10-20 beats per minute for some people. Tanaka tends to be more accurate for adults, and a supervised stress test is the most reliable option.
Which heart rate zone is best for burning fat?
Zones 2 and 3 (about 60-80% of HRmax) are the most sustainable for long sessions and use a high share of fat as fuel. Total calorie balance matters more than the zone alone.
What is a normal resting heart rate?
In most healthy adults it is between 60 and 100 beats per minute, and trained people are often lower. See a doctor if it is consistently outside this range or comes with symptoms.
Important note: This calculator is for informational purposes only and does not replace medical advice. Consult a doctor before starting an intense exercise program, especially if you have heart conditions, take medication that affects heart rate, or are over 40 and inactive.