Target Heart Rate and Zone Calculator
Enter your age and resting heart rate to see the heart rate range to train in.
Results
- Maximum heart rate (220 − age)
- Maximum heart rate (Tanaka: 208 − 0.7 × age)
- Fat-burning zone – from (60%)
- Fat-burning zone – to (70%)
- Aerobic zone – from (70%)
- Aerobic zone – to (80%)
The formulas are averages; your true maximum can differ by 10–12 beats. If you have a heart condition or take medication that affects heart rate, agree your exercise intensity with your doctor.
Heart rate is the easiest way to tell how hard exercise really is. Different percentages of your maximum serve different goals: the lower zones build endurance and burn fat, the higher ones build speed.
The calculator estimates your maximum from your age and uses the Karvonen method, which takes your resting heart rate into account — so a fit person and a beginner of the same age get different targets.
How to calculate Target heart rate
- Enter your age.
- Enter your resting heart rate — count for a minute before getting out of bed.
- Read the fat-burning and aerobic ranges, and all five zones in the table.
Target heart rate formula
Maximum heart rate = 220 − ageTanaka: maximum heart rate = 208 − 0.7 × ageTarget = (maximum − resting) × intensity + resting
Target heart rate example
For a 30-year-old with a resting heart rate of 65, the maximum is 190 bpm. The fat-burning zone at 60–70% is (190 − 65) × 0.6 + 65 = 140 up to 153 bpm.
Target heart rate: common questions
What heart rate burns fat?
Around 60–70% of maximum is where fat is the main fuel. Total calories burned rise at higher intensities, though, so a mix of both works best for weight loss.
What is a normal resting heart rate?
For adults 60–100 bpm is normal. Regular endurance training can bring it below 50.
How reliable is 220 − age?
It is a fair average but individuals can differ by 10–12 beats. If you have a heart condition or take medication, set your targets with your doctor.