Target Heart Rate Calculator
Calculate your target heart rate zones for fat burning, cardio fitness, and peak performance. Based on your age and resting heart rate using the Karvonen formula.
Part of our Health Calculators collection.
Target Heart Rate Calculator
Free online calculator
Measure in the morning before getting up. Average adult: 60–80 bpm.
Results update automatically as you type
How to Use This Calculator
- 1
Enter your age.
- 2
Enter your resting heart rate (measured in the morning).
- 3
See your maximum heart rate and all 5 training zones.
Heart Rate Zone Formulas
Max Heart Rate = 220 − Age Karvonen Formula (more accurate): Target HR = ((Max HR − Resting HR) × intensity%) + Resting HR Zones: Zone 1 (50–60%): Warm-up / Recovery Zone 2 (60–70%): Fat Burning Zone 3 (70–80%): Aerobic / Cardio Zone 4 (80–90%): Anaerobic / Performance Zone 5 (90–100%): Maximum / VO2 Max
Example Calculation
Example: Age 30, resting HR 65 bpm
Inputs
age: 30restingHR: 65
Result
Max HR: 190 bpm | Fat burn zone: 141–155 bpm
Max HR = 220−30 = 190. Fat burn (60–70% Karvonen): ((190−65)×0.60)+65 = 140 to ((190−65)×0.70)+65 = 152.5 bpm.
Frequently Asked Questions
What heart rate is best for fat burning?
Contrary to popular belief, exercising in the 'fat burning zone' (60–70%) burns a higher percentage of fat calories but fewer total calories than higher intensity. For fat loss, total calorie expenditure matters more than zone.
Is 220 minus age accurate?
It's a population average with ±10–20 bpm individual variance. The Karvonen formula (which incorporates resting heart rate) is more personalised and generally more accurate.