Enter your age to see your estimated maximum heart rate and five training zones in beats per minute. Add your resting heart rate and the tool switches to the more personal Karvonen (heart-rate reserve) method. This is a general fitness estimate, not medical advice.
Add this to use the more personal Karvonen method.
Enter your age to see your heart-rate zones.
How it works
Maximum heart rate is estimated with the common formula 220 − age. Each training zone is then a band of that maximum: very light (50–60%), light (60–70%), moderate (70–80%), hard (80–90%) and maximum (90–100%). Multiplying the max by each percentage gives the beats-per-minute range for that zone.
If you enter a resting heart rate, the tool uses the Karvonen method instead, which is based on your heart-rate reserve (maximum minus resting). The zone becomes resting + reserve × intensity, so it accounts for your fitness baseline and usually gives higher, more individual targets. The 220 − age rule is an average with a wide spread between people, so treat all figures as approximate.
Practical examples
A 30-year-old, no resting rate
Maximum is 220 − 30 = 190 bpm. The moderate zone (70–80%) works out to roughly 133–152 bpm — a typical steady cardio range.
Same age, resting rate 60
Heart-rate reserve is 190 − 60 = 130. The moderate zone becomes 60 + 130×0.7 to 60 + 130×0.8, i.e. about 151–164 bpm — higher than the percent-of-max figure.
Finding a fat-burning pace
The light-to-moderate zones (around 60–70% of max) are often labelled "fat-burning". For a 40-year-old that is roughly 108–126 bpm.
Frequently asked questions
What is a target heart rate?
It is the beats-per-minute range you aim for during exercise to train at a chosen intensity. Staying within a zone helps you keep an effort easy, moderate or hard on purpose rather than by feel alone.
How is maximum heart rate estimated?
With the widely used formula 220 minus your age. It is a population average, so an individual’s true maximum can be 10–20 beats higher or lower. Other formulas exist (such as 208 − 0.7×age), but 220 − age is the most common starting point.
What is the Karvonen method?
A more personal approach that uses your heart-rate reserve — maximum heart rate minus resting heart rate. Target = resting + reserve × intensity. Because it factors in resting rate, it tailors the zones to your fitness level.
How do I measure my resting heart rate?
Count your pulse for 60 seconds first thing in the morning, before getting up, ideally across a few days. A typical adult resting rate is 60–100 bpm, often lower in trained people.
What do the five zones mean?
Very light (50–60%) is warm-up and recovery; light (60–70%) builds base endurance; moderate (70–80%) improves aerobic fitness; hard (80–90%) raises your threshold; and maximum (90–100%) is short, intense interval work.
Which zone burns the most fat?
Lower zones burn a higher proportion of fat, while higher zones burn more total calories. For general fitness and fat loss, most guidance favours spending time in the light-to-moderate range plus some harder efforts.
Is 220 − age accurate for everyone?
No — it is an estimate with meaningful variation between individuals. If you have a heart-rate monitor, a measured maximum from a supervised test is more reliable than any formula.
Can I use this if I take heart medication?
Be cautious. Beta blockers and some other medicines lower heart rate, which makes these formulas misleading. Ask a doctor for guidance tailored to your situation.
Is this medical advice?
No. It is an educational fitness estimate. If you have a heart condition, are new to exercise, or feel unwell during activity, consult a qualified professional.
Does anything leave my device?
No. The zones are calculated in your browser; your age and resting rate are never uploaded.
Related tools
Calorie Calculator
Estimate your daily calories to maintain, lose or gain weight, from BMR and activity level (Mifflin–St Jeor). An educational estimate.
Health & fitness
BMI Calculator
Calculate your Body Mass Index from height and weight, with the WHO category and your healthy-weight range. An educational estimate.
Health & fitness
Pace Calculator
Work out running pace, finish time or distance from any two of them — in minutes per km or per mile.
Health & fitness
Time Zone Converter
Convert a date and time between world time zones, with daylight saving handled automatically.
Date & time
One Rep Max Calculator
Estimate your one-rep max from a weight and reps using the Epley and Brzycki formulas, with a training-percentage table. An educational estimate.
Health & fitness
EUR to RSD Converter
Convert euros to Serbian dinars (and back) at the official NBS middle rate, with the rate date shown.
Finance & salary