Target Heart Rate Calculator

Max Heart Rate
190 bpm
estimated using 220 − age

💓 Training Zones (% of Max HR)

Zone 1 – Warm Up (50–60%)–
Zone 2 – Fat Burn (60–70%)–
Zone 3 – Cardio (70–80%)–
Zone 4 – Hard (80–90%)–
Zone 5 – Max Effort (90–100%)–

❤️ Karvonen Method (uses resting HR)

Moderate Intensity (50–70% HRR)–

What Is a Target Heart Rate Calculator?

A target heart rate calculator estimates your maximum heart rate and the training zones that correspond to different exercise intensities, helping you train at the right effort level for your goals — whether that's fat burning, cardio fitness, or peak performance.

How to Use the Target Heart Rate Calculator

  1. Enter your age.
  2. Optionally enter your resting heart rate for a more personalized Karvonen zone.
  3. View your estimated max heart rate and training zones.

Heart Rate Formulas

Max Heart Rate (simple)
Max HR = 220 − Age
Karvonen Method (Heart Rate Reserve)
Target HR = ((Max HR − Resting HR) × Intensity %) + Resting HR

The Karvonen method is generally considered more personalized than the simple 220-minus-age formula, since it factors in your individual fitness level via resting heart rate.

Worked Example

Example: 30-Year-Old, Resting HR 65

Max HR = 220 − 30 = 190 bpm

Zone 3 (Cardio, 70-80%): 133–152 bpm

Karvonen 50-70% range: ((190−65)×0.5)+65 = 127.5 bpm to ((190−65)×0.7)+65 = 152.5 bpm

Understanding Your Results

Lower zones (50-60%) are best for warm-ups and active recovery. Zone 2 (60-70%) is often used for building aerobic base and burning a higher percentage of calories from fat. Zone 3-4 (70-90%) improve cardiovascular fitness and performance. Zone 5 (90-100%) is reserved for short, high-intensity efforts.

Tips for Heart Rate Training

  • Use a chest strap or fitness watch for more accurate real-time heart rate readings than wrist-based sensors during intense exercise.
  • Spend most cardio training time in Zone 2-3 for sustainable fitness gains.
  • Consult a doctor before starting a new intense exercise program, especially if you have any heart-related health concerns.

Common Mistakes to Avoid

  • Treating the 220-minus-age formula as precise — actual max heart rate varies significantly between individuals of the same age.
  • Training constantly in high zones, which can lead to overtraining and burnout.
  • Ignoring how factors like medication, stress, caffeine, and sleep affect heart rate readings.

Frequently Asked Questions

The most common estimate is 220 minus your age, though this is a population average and can vary by 10-20 beats per minute for individuals.

It's a way to calculate target heart rate zones that factors in your resting heart rate along with your max heart rate, giving a more personalized result than the simple age-based formula.

Zone 2 (roughly 60-70% of max heart rate) is often associated with a higher percentage of calories from fat, though total calories burned matters more for overall fat loss than the specific zone.

Brief efforts near max heart rate (Zone 5) are generally used only for short, high-intensity intervals — sustained training that high isn't appropriate for most people and should be approached cautiously.

Fitness watches sometimes use different formulas or your personally tested max heart rate, which can differ from the standard 220-minus-age or Karvonen estimates used here.