Heart Rate Zone Calculator
Enter your age to calculate your estimated maximum heart rate and target zones for different training intensities.
Last updated: September 5, 2026
Frequently asked questions
How do I calculate my maximum heart rate?
The most common estimate is 220 minus your age - for a 30-year-old, that's 190 bpm. It's a population average, not a precise individual measurement.
What heart rate zone should I train in to burn fat?
The 60-70% zone of your max heart rate is often called the 'fat-burn' zone - for a 30-year-old with a 190 bpm max, that's roughly 114-133 bpm. Higher zones burn more total calories despite a lower fat percentage.
Why use the Karvonen formula instead of just a percentage of max heart rate?
The Karvonen formula factors in your resting heart rate, which accounts for individual fitness differences - two people with the same max heart rate but very different resting heart rates will get more personalized, accurate training zones from Karvonen than from a simple percentage of max alone.
Do heart rate zones need to be adjusted for medication like beta-blockers?
Yes - beta-blockers and some other heart medications lower resting and maximum heart rate, which makes standard age-based formulas inaccurate. If you take heart-affecting medication, consult a doctor for a more accurate maximum heart rate before using zone-based training targets.
What's an example of calculating heart rate zones?
A 40-year-old has an estimated max heart rate of 220 - 40 = 180 bpm. Their moderate-intensity zone (50-70%) would be roughly 90-126 bpm, and their vigorous zone (70-85%) would be roughly 126-153 bpm.
Is the fat-burning zone actually the best zone for weight loss?
Not necessarily - while a lower-intensity zone burns a higher percentage of calories from fat, higher-intensity zones burn more total calories per minute, which often results in more overall fat loss even though a smaller share of those calories comes from fat directly.
Why do heart rate zone calculators sometimes give different max heart rate numbers?
The 220-minus-age formula is the most common estimate, but other formulas (like Tanaka's 208 - 0.7×age) exist and can differ by several beats per minute. All are population averages - a supervised fitness test or wearable's measured max is more accurate for any individual.