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Heart Rate Calculator - Target Heart Rate Zones
Free heart rate calculator to find your maximum heart rate, fat burning zone, and target heart rate training zones. Includes Karvonen formula.
Heart Rate Calculator
Find your ideal heart rate zones for training
Heart Rate Zones
Enter your values to see results
and click the "Calculate" button
Heart Rate and Training
Heart rate (pulse) is the number of times your heart beats per minute and is one of the most reliable ways to measure exercise intensity. Target heart rate zones indicate different intensity levels based on your training goal (fat burning, endurance, performance). Training in the correct zone ensures safe and effective workouts.
How to Use This Calculator
- Enter your age
- Optionally enter your resting heart rate for more accurate results
- Select your gender and fitness level
- Click Calculate to see your heart rate zones
Maximum Heart Rate Formulas
Standard: MHR = 220 - Age
More accurate: Tanaka formula MHR = 208 - (0.7 × Age). Karvonen: Target = ((MHR - RHR) × Intensity%) + RHR
Frequently Asked Questions
How is maximum heart rate calculated?
The most common formula is 220 - Age. For a 30-year-old, MHR = 190 bpm. For more accuracy, use Tanaka (208 - 0.7 × Age) or the Karvonen formula which includes resting heart rate.
What heart rate burns the most fat?
The fat burning zone is 60-70% of your maximum heart rate. For a 30-year-old, that's about 114-133 bpm. At this pace, your body uses more fat for energy.
How do I measure resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds from your wrist or neck. Take the average of 3 days for accuracy.
Is a low resting heart rate good?
Generally yes. 50-60 bpm indicates good fitness, 40-50 bpm suggests an athlete's heart. However, under 40 bpm or low HR with symptoms should be discussed with a doctor.
Why is the Karvonen formula more accurate?
Karvonen accounts for your resting heart rate. Two people of the same age but with different resting HRs should have different target zones for the same relative intensity.
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