Target Heart Rate Calculator
Find your maximum heart rate and target heart rate zones for fat burning and cardio training using your age and resting heart rate.
About the Target Heart Rate Calculator
Training in the right heart rate zone helps you get the most out of exercise. This target heart rate calculator estimates your maximum heart rate and shows five training zones, from easy recovery to all-out effort.
How to Use the Target Heart Rate Calculator
- Enter your age.
- Optionally enter your resting heart rate, measured first thing in the morning.
- Press Calculate to see your heart rate zones.
Formula and How It Works
Maximum heart rate = 220 − age (the Tanaka formula, 208 − 0.7 × age, is shown too). With a resting heart rate, zones use the Karvonen method: target = ((max − resting) × intensity) + resting.
Frequently Asked Questions
What is the fat-burning zone?
Zone 2, about 60–70% of your maximum heart rate, uses fat as a main fuel source and can be kept up for a long time.
What is a normal resting heart rate?
For adults it is usually 60–100 beats per minute. Fit people often have a resting rate below 60.
Results are estimates for general information and are not medical or veterinary advice. Please speak to a qualified professional about your own situation.