Heart Rate Calculator | Target Heart Rate & Training Zones

🎂 Age (years)

💓 Resting Heart Rate (bpm)

📊 Standard (220 - Age) 🔥 Karvonen

💡 Karvonen formula is more accurate as it includes resting HR.

Maximum Heart Rate (Max HR)

beats per minute

Very Light

50-60%

Light / Fat Burn

60-70%

Moderate / Cardio

70-80%

Hard / Anaerobic

80-90%

Maximum Effort

90-100%

🏃 Target Heart Rate Guide

Moderate intensity: 50-70% of Max HR | Vigorous intensity: 70-85% of Max HR. Consult a doctor before starting a new exercise program.

📖 How to Use This Heart Rate Calculator

Enter your age - Used to calculate maximum heart rate.

Enter resting heart rate - Measure first thing in the morning for 60 seconds.

Choose formula - Standard or Karvonen (more accurate).

Click Calculate - Get max HR and all 5 training zones.

❤️ Understanding Heart Rate Zones

Zone 1 (50-60%): Very Light - Warm-up, recovery

Zone 2 (60-70%): 🔥 Light / Fat Burn - Optimal for fat burning

Zone 3 (70-80%): Moderate / Cardio - Improves cardiovascular fitness

Zone 4 (80-90%): Hard / Anaerobic - Increases speed and power

Zone 5 (90-100%): Maximum Effort - Short bursts only

🧮 Heart Rate Formulas

Standard: Max HR = 220 - Age
Karvonen: Target HR = ((Max HR - Resting HR) × Intensity%) + Resting HR

💡 How to Measure Resting Heart Rate

Measure first thing in the morning before getting out of bed

Place two fingers on wrist (radial artery) or neck (carotid artery)

Count beats for 60 seconds

Normal resting heart rate: 60-100 bpm (athletes: 40-60 bpm)

❓ Frequently Asked Questions

What is a normal maximum heart rate?

Max heart rate varies by age. 220 - Age provides a good estimate. For a 30-year-old, max HR is about 190 bpm.

Which formula is more accurate?

The Karvonen formula is more accurate because it factors in your resting heart rate.

What heart rate zone is best for weight loss?

Zone 2 (60-70% of Max HR) is the "fat burning zone" where your body uses stored fat as primary fuel.