Find your target heart rate zone for fat burning, cardio fitness, and peak performance with our free calculator. Enter your age to get your maximum heart rate and the ideal beats-per-minute (BPM) range for each exercise intensity level.
Target Heart Rate Calculator
Always consult a doctor before starting an exercise program, especially if you have heart conditions.
Understanding Heart Rate Zones
Your maximum heart rate (MHR) is estimated as 220 minus your age. The five training zones are percentages of your MHR, each serving a different fitness purpose. The Karvonen method is more accurate — it factors in your resting heart rate to calculate your Heart Rate Reserve (HRR), giving a personalized target zone.
Heart Rate Zone Reference (Age 35 Example)
- Zone 1 — Warm-Up (50–60%): 93–111 BPM — very light activity, recovery
- Zone 2 — Fat Burn (60–70%): 111–130 BPM — best zone for burning fat as fuel
- Zone 3 — Aerobic (70–80%): 130–148 BPM — improves cardiovascular fitness
- Zone 4 — Anaerobic (80–90%): 148–167 BPM — builds speed and power
- Zone 5 — Max Effort (90–100%): 167–185 BPM — very hard, short bursts only
Frequently Asked Questions
What is the best heart rate zone for fat burning?
Zone 2 (60–70% of max heart rate) is traditionally called the “fat burning zone” because the body uses a higher proportion of fat as fuel at this intensity. However, higher-intensity exercise burns more total calories. Both have their place in a balanced fitness plan.
How do I measure my heart rate during exercise?
Use a fitness tracker or heart rate monitor for continuous measurement. For manual checking: place two fingers on your wrist (radial artery) or neck (carotid artery), count beats for 15 seconds, then multiply by 4 to get BPM.
What is a normal resting heart rate?
For adults, a normal resting heart rate is 60–100 BPM. Athletes often have lower resting rates (40–60 BPM) because their hearts are more efficient. A consistently low resting heart rate is generally a sign of good cardiovascular fitness.
How accurate is the 220 minus age formula?
The 220 − age formula is a rough estimate with a standard deviation of about ±10–12 BPM. It tends to overestimate max HR for younger people and underestimate it for older adults. The Karvonen method using resting heart rate provides a more personalized result.
What is the Karvonen method?
The Karvonen method calculates target HR using your Heart Rate Reserve (HRR = max HR − resting HR). Formula: Target HR = resting HR + (HRR × intensity%). It’s more personalized than simple percentage of max HR because it accounts for your cardiovascular fitness baseline.