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Heart Rate Zone Calculator

Work out your maximum heart rate and five target training zones from your age. Add your resting heart rate to switch to the Karvonen method for zones tailored to your fitness — from easy recovery to peak effort.

Add your resting heart rate to use the Karvonen (heart-rate reserve) method for more personal zones. Leave it blank to use a simple percentage of your maximum heart rate.

Understanding the Heart Rate Zone Calculator

The Heart Rate Zone Calculator turns your age into a maximum heart rate and five target training zones, so every workout can hit the right intensity. Enter your age to estimate max heart rate two ways — the familiar 220 minus age and the Tanaka formula (208 − 0.7 × age). Add your resting heart rate and it switches to the Karvonen method, which tailors zones to your fitness using your heart-rate reserve. Each zone shows its beats-per-minute range and training purpose, from gentle recovery to all-out effort. It is a fast, private way to plan cardio, pace long runs, and find your fat-burning zone.

How it works

First it estimates your maximum heart rate as 220 minus your age, and also shows the Tanaka estimate of 208 − 0.7 × age for comparison. Without a resting heart rate, each zone is a straight percentage of that maximum — for example 70–80% of max for the aerobic zone. When you enter a resting heart rate, it uses the Karvonen method: it finds your heart-rate reserve (max minus resting), multiplies it by each zone's intensity percentage, then adds your resting rate back. That produces personalised target beats per minute for all five zones. Results round to whole bpm and update the moment you recalculate.

Max HR = 220 − age · Tanaka = 208 − (0.7 × age) · % method: target = intensity × maxHR · Karvonen: target = ((maxHR − restingHR) × intensity) + restingHR

Worked example

A 30-year-old has a max heart rate of about 190 bpm (220 − 30). For the fat-burn zone (60–70%), the simple method gives 114–133 bpm. With a resting heart rate of 60, the Karvonen method uses a reserve of 130, so the same zone becomes ((130 × 0.6) + 60) to ((130 × 0.7) + 60), or roughly 138–151 bpm — a higher, more personal target.

Tips & common mistakes

  • Use a chest strap or wrist monitor to check your real heart rate against these targets during exercise.
  • Measure resting heart rate first thing in the morning before getting up for the most accurate Karvonen zones.
  • The 220 − age formula is only an estimate and can be off by 10–12 bpm; treat zones as guides, not hard limits.
  • The fat-burning zone burns a higher share of fat, but higher-intensity zones burn more total calories per minute.
  • Spend most easy sessions in zones 1–2 and reserve zones 4–5 for short intervals to avoid overtraining.
  • Talk to a doctor before starting intense training if you have a heart condition or take medication that affects heart rate.

Sources & methodology

  • • American Heart Association — Target Heart Rates Chart
  • • Tanaka H, Monahan KD, Seals DR (2001), Journal of the American College of Cardiology — age-predicted maximal heart rate
  • • Karvonen method — heart-rate reserve training zones

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Reviewed by the TopOpenTools editorial team · Last updated June 2026. These tools provide general estimates for educational purposes only and are not financial, tax, insurance, investment, or medical advice. Verify important decisions with a qualified professional.

How to Use This Calculator

  1. 1Enter your age to estimate your maximum heart rate.
  2. 2Optionally add your resting heart rate for personalised Karvonen zones, then click Calculate Zones.
  3. 3Read the BPM range for each zone, then plan calories with the TDEE calculator.

Frequently Asked Questions

What is my max heart rate?

A quick estimate of your maximum heart rate is about 220 minus your age, so a 30-year-old would have a max of roughly 190 bpm. This calculator also shows the Tanaka estimate (208 − 0.7 × age), which many researchers consider more accurate across ages.

What is the fat-burning zone?

The fat-burning zone is roughly 60–70% of your maximum heart rate. At this lighter effort your body uses a higher share of fat for fuel, which is why it suits longer, steady sessions — though higher-intensity work still burns more total calories.

What is the Karvonen method?

The Karvonen method uses your resting heart rate for more personal zones. It works out your heart-rate reserve (max minus resting) and applies each intensity percentage to that range, then adds your resting rate back, giving zones tailored to your fitness.