A target heart rate calculator determines the optimal heart rate ranges for different exercise intensities based on your age and resting heart rate.
About this calculator
A target heart rate calculator determines the optimal heart rate ranges for different exercise intensities based on your age and resting heart rate. Training in the right heart rate zone maximizes the specific benefit you are targeting, fat burning, cardiovascular fitness, or peak performance.
The calculator uses the Karvonen method (Heart Rate Reserve) which accounts for your resting heart rate, giving more personalised zones than simple age-based formulas.
Common uses
- Find the heart rate zone to target fat burning during cardio
- Set training zones for marathon or triathlon preparation
- Monitor exercise intensity to avoid overtraining
- Personalise cardio zones using your resting heart rate
Frequently asked questions
What is the maximum heart rate formula?
The most common formula is Max HR = 220 − age. A 40-year-old has an estimated maximum heart rate of 180 bpm. More accurate formulas include: Max HR = 208 − (0.7 × age) (Tanaka formula), which tends to be slightly higher for older individuals.
What heart rate zone burns the most fat?
The 'fat burning zone' (50–70% of max HR) burns a higher percentage of calories from fat, but burns fewer total calories. Higher intensity zones (70–85% of max HR) burn more total calories and improve cardiovascular fitness, which contributes more to long-term fat loss.