Heart Rate Calculator
Find your max heart rate and personalized training zones for fat burn and cardio
Enter Your Details
Measure first thing in the morning, before coffee.
Your Result
Max heart rate (220 − age)
Resting: 70 bpm
About this Tool
Your maximum heart rate is estimated as 220 minus your age, and each training zone is a percentage band of that maximum. This calculator splits your max into 5 standard zones — from easy recovery up to all-out peak effort — so every workout can target the right intensity.
Common Use Cases
Fat-Burn Workouts
Stay in Zone 2 (60–70%) for long, steady sessions that prioritize fat as fuel.
Cardio Fitness
Train in Zone 3 (70–80%) to build aerobic endurance and heart efficiency.
Interval Training
Push into Zones 4–5 for short bursts that raise speed and VO2 max.
Safe Exercise
Older adults and beginners use zones to avoid overexertion during workouts.
Pro Tips
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220 − Age Is An Estimate
Individual max HR varies ±10–15 bpm — a lab or field test is more precise.
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Measure Resting Right
Check your pulse for 60 seconds right after waking, lying still, for 3 mornings and average them.
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Use A Monitor
Wrist or chest-strap monitors keep you honestly inside the target zone during training.
FAQs
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