Staying within the right heart rate zone during exercise can help you train smarter and achieve better results. Whether your goal is fat burning, building endurance, or boosting peak performance, understanding your heart rate zones is key. Our Heart Rate Calculator helps you do just that.
This Heart Rate Calculator provides estimated heart rate training zones based on your age and, optionally, your resting heart rate. It supports two widely used methods:
Standard Method (Age-Based): Uses the simple formula of 220 minus your age to estimate your maximum heart rate.
Karvonen Method: A more personalized approach that factors in your resting heart rate to determine heart rate reserve (HRR) and training zones.
Enter Your Age: Input your age between 10 and 120 years.
Add Resting Heart Rate (Optional): If you know your resting heart rate (measured when completely at rest), enter it to use the Karvonen Method.
Choose a Method: Select either the Standard or Karvonen method.
Calculate: Click the button to get your estimated heart rate zones.
After you calculate, you’ll see:
Maximum Heart Rate: Based on your age.
Heart Rate Zones:
Very Light (50–60%): Good for warm-ups and recovery.
Light (60–70%): Ideal for fat burning and endurance.
Moderate (70–80%): Improves aerobic capacity.
Hard (80–90%): Boosts performance and anaerobic threshold.
Maximum (90–100%): For short bursts and high-intensity training.
Each zone is shown with a clear bpm range and described with its fitness benefits. A visual chart helps you compare zone ranges easily.
Using heart rate zones during workouts helps:
Avoid undertraining or overtraining
Tailor workouts to specific fitness goals
Track cardiovascular improvements over time
This calculator provides general estimates. For medical advice or personalized training recommendations, consult a healthcare provider or fitness professional.
Note: These calculations are estimates. For medical advice, consult a healthcare professional. The standard method uses 220 - age for max HR. The Karvonen method is more personalized: (Max HR - Resting HR) × % + Resting HR.
