Heart Rate Calculator

Calculate your maximum heart rate and training zones based on age and resting heart rate. Find the right BPM range for fat burning, aerobic base, cardio fitness, and peak performance training.

Target Heart Rate Calculator

Heart Rate Zone Formulas

Max HR (classic) = 220 − age Max HR (Tanaka) = 208 − (0.7 × age) [more accurate for older adults] Karvonen method (uses Heart Rate Reserve): HRR = Max HR − Resting HR Target HR = (HRR × intensity%) + Resting HR

Training Zones Overview

Zone% Max HRTraining Effect
Zone 1 — Recovery50–60%Active recovery, warm-up
Zone 2 — Fat Burn60–70%Fat oxidation, aerobic base
Zone 3 — Aerobic70–80%Improved cardio endurance
Zone 4 — Anaerobic80–90%Lactate threshold, speed
Zone 5 — Peak90–100%Maximum effort, sprints

Frequently Asked Questions

What is the Karvonen method?+
The Karvonen formula uses your Heart Rate Reserve (max HR minus resting HR) to calculate target zones. It produces more personalized results because it accounts for fitness level — a fitter person with a lower resting HR will have a different target zone than a sedentary person with the same max HR.
What is the best heart rate for fat burning?+
Zone 2 (60–70% max HR) is commonly called the "fat burning zone" because a higher percentage of calories come from fat at this intensity. However, higher intensity exercise (Zone 3–4) burns more total calories in the same time, which may be more effective overall for weight loss.

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About the Heart Rate Calculator

This free heart rate calculator helps you get accurate results instantly without needing to work through the math manually. Whether you need a quick estimate or a precise figure, having a reliable tool on hand saves time and reduces errors compared to manual calculation.

How to Use This Calculator

  1. Enter your values in the input fields above. Each field is labeled to guide you.
  2. Double-check your inputs — results are only as accurate as the numbers you enter.
  3. Click the Calculate button to see your result instantly.
  4. Use the result for your planning, budgeting, or decision-making.

Why Accurate Calculations Matter

Small errors in math calculations can compound into significant problems. A 1% miscalculation in a budget or measurement can translate to hundreds or thousands of dollars in wasted resources, or result in having to redo work entirely. This calculator uses the standard formulas and methods to give you reliable results you can trust.

Tips for Getting the Best Results

Frequently Asked Questions

Is this calculator free? Yes — completely free with no account, login, or payment required. Use it as many times as you need.

How accurate are the results? This calculator uses the standard formulas for heart rate calculations. Results are accurate for typical use cases. For specialized or high-stakes applications, consult a professional.

Does it work on mobile? Yes. This calculator is fully responsive and works on smartphones, tablets, and desktops.