Heart Rate Zone Calculator — Max & Target HR
Train smarter by knowing your heart-rate zones. Enter your age — and your resting heart rate for a more personal result.
Updated
For general information only — not medical advice. Consult a doctor or registered dietitian before making health decisions.
Formula
Max HR = 208 − 0.7 × age (Tanaka)
Target HR = Rest + (Max − Rest) × intensity (Karvonen)
The Tanaka formula is more accurate than the classic 220 − age, especially for older adults.
Examples
Age 30, resting 65 bpm
Maximum heart rate about 187 bpm · fat-burn zone 138–150 bpm
Age 50, no resting HR
Maximum heart rate about 173 bpm · fat-burn zone 104–121 bpm
Important information
- Most of your weekly cardio should be in Zone 2 (comfortable, can still talk). Zones 4–5 are for short intervals.
Frequently asked questions
What is the fat-burning zone?
Roughly 60–70% of your heart-rate reserve — Zone 2 — where a higher share of energy comes from fat.
What is a normal resting heart rate?
60–100 bpm for adults; fit people are often in the 50s.
Is 220 − age accurate?
It's a rough guide that can be off by 10–20 bpm for individuals.
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