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Heart Rate Zone Calculator
Heart rate zones help you train at the right intensity: build endurance, improve speed, or recover. Enter your age and, if known, your resting heart rate.
How it is calculated
Maximum heart rate uses the Tanaka formula (2001): 208 − 0.7 × age; it is more accurate than the old "220 − age". Zones are 50–60%, 60–70%, 70–80%, 80–90%, and 90–100% of max. If resting heart rate is provided, we use Karvonen: resting heart rate + fraction × (max heart rate − resting heart rate).
Frequently Asked Questions
Which zone burns the most fat?
In zone 2, the percentage of energy from fat is higher, but high-intensity exercise burns more total calories. For weight loss, total calorie burn and a calorie deficit matter most.
How do I measure my resting heart rate?
Measure it in the morning right after waking up while still lying down: count beats for 60 seconds or check your fitness watch. Average it over 3–5 days.
Why is my maximum heart rate higher than calculated?
Formulas provide an average for your age, but individual values can vary by 10–15 bpm. An exercise stress test gives the most accurate maximum heart rate.
If you have heart disease, high blood pressure, or take medications affecting heart rate, consult a doctor to determine your safe exercise load.
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