Health & Fitness Calculators
Target Heart Rate Calculator
Find your heart-rate training zones.
FreeNo sign-upWorks in your browser
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Result
Max heart rate
190 bpm
220 − age
Fat-burn zone (50–70%)
128–153 bpm
Cardio zone (70–85%)
153–171 bpm
About the Target Heart Rate Calculator
Training in the right heart-rate zone makes your workouts more effective. Enter your age and resting heart rate and the calculator estimates your maximum heart rate (220 − age) and your fat-burn (50–70%) and cardio (70–85%) zones using the Karvonen (heart-rate reserve) method. Use the zones to pace cardio for endurance, fat loss, or performance.
How to use the Target Heart Rate Calculator
- 1Enter your age and resting heart rate.
- 2Read the result instantly — it recalculates as you type.
- 3Adjust the numbers to model different scenarios.
Frequently asked questions
What is my maximum heart rate?
A common estimate is 220 minus your age. It's an approximation — individual maxes vary, so use it as a guide.
What is the fat-burning zone?
Roughly 50–70% of your heart-rate reserve. You burn a higher share of fat there, though higher-intensity work burns more total calories.