Heart Rate Calculator
Training in the right heart rate zone makes your workouts more effective. This calculator uses the Tanaka formula for max HR and the Karvonen method to give you personalised fat-burn, aerobic, cardio, and peak intensity zones based on your age and resting heart rate.
Frequently Asked Questions
What is maximum heart rate and how is it calculated?+
Maximum heart rate (Max HR) is the highest rate your heart can safely achieve during exercise. The Tanaka formula (208 − 0.7 × age) is more accurate than the older 220 − age formula, especially for older adults and women.
What is the fat-burning heart rate zone?+
The fat-burn zone is typically 50–60% of your Max HR. At this intensity, a higher proportion of calories come from fat rather than carbohydrates. However, higher intensity zones burn more total calories, which also leads to fat loss.
How do I measure my resting heart rate?+
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds (or 30 seconds and double it). A normal resting heart rate for adults is 60–100 bpm; well-trained athletes can be 40–60 bpm.
What is heart rate reserve (HRR)?+
Heart Rate Reserve = Max HR − Resting HR. The Karvonen formula uses HRR to calculate more personalised training zones. A person with a higher resting HR has a smaller reserve and reaches target zones at lower absolute heart rates.