What is maximum heart rate?

Maximum heart rate is estimated as 220 minus your age. It represents the highest heart rate you can safely achieve during exercise.

What is the Karvonen method?

The Karvonen method calculates target heart rate using Heart Rate Reserve (HRR = Max HR - Resting HR), which is more personalized than using max HR alone. Target = (HRR × intensity%) + Resting HR.

What heart rate zone burns the most fat?

The "fat burn zone" (60-70% intensity) uses a higher percentage of fat for fuel, but higher-intensity zones burn more total calories and fat overall.

How do I measure resting heart rate?

Measure your pulse first thing in the morning before getting out of bed, for 60 seconds. Average over 3-5 days for accuracy. Normal resting HR is 60-100 bpm.

Heart Rate Calculator

Calculate maximum heart rate and target training zones using the Karvonen method for effective workouts.

Age

years

Resting Heart Rate ?

bpm

Max Heart Rate

—

Fat Burn Zone (60-70%) —

Cardio Zone (70-80%) —

Peak Zone (80-90%) —

Heart Rate Reserve —

Extended More scenarios, charts & detailed breakdown ▾

Age

years

Resting Heart Rate

bpm

Max Heart Rate

—

Zone 1 – Recovery (50-60%) —

Zone 2 – Fat Burn (60-70%) —

Zone 3 – Aerobic (70-80%) —

Zone 4 – Anaerobic (80-90%) —

Zone 5 – Max Effort (90-100%) —

Professional Full parameters & maximum detail ▾

Age

years

Resting Heart Rate ?

bpm

Gender

Fitness Level

Max Heart Rate

Max HR (220 - age) —

Max HR (Tanaka formula) —

Max HR (Gelish formula) —

Heart Rate Reserve (HRR) —

Training Zones (Karvonen)

Zone 1 – Recovery (50-60%) —

Zone 2 – Fat Burn (60-70%) —

Zone 3 – Aerobic (70-80%) —

Zone 4 – Threshold (80-90%) —

Zone 5 – Max (90-100%) —

Fitness Estimate

Est. VO2 Max (from resting HR) —

How to Use This Calculator

Enter your age and resting heart rate (measure at rest, ideally in the morning). The calculator shows your max heart rate, heart rate reserve, and target zones for fat burn, cardio, and peak training.

Formula

Max HR = 220 - Age
Heart Rate Reserve = Max HR - Resting HR
Target HR = (HRR × intensity%) + Resting HR (Karvonen method)

Example

Example: Age 30, resting HR 70: Max HR = 190, HRR = 120. Cardio zone (70-80%): 154-166 bpm. Fat burn zone (60-70%): 142-154 bpm.

Frequently Asked Questions

Maximum heart rate is estimated as 220 minus your age. It represents the highest heart rate you can safely achieve during exercise.
The Karvonen method calculates target heart rate using Heart Rate Reserve (HRR = Max HR - Resting HR), which is more personalized than using max HR alone. Target = (HRR × intensity%) + Resting HR.
The "fat burn zone" (60-70% intensity) uses a higher percentage of fat for fuel, but higher-intensity zones burn more total calories and fat overall.
Measure your pulse first thing in the morning before getting out of bed, for 60 seconds. Average over 3-5 days for accuracy. Normal resting HR is 60-100 bpm.

Related Calculators

Sources & References (5) ▾

Tanaka H et al. — Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156 — Journal of the American College of Cardiology
Karvonen MJ et al. — The effects of training on heart rate: A longitudinal study. Ann Med Exp Biol Fenn. 1957;35(3):307-315 — Annales Medicinae Experimentalis et Biologiae Fenniae
ACSM — ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. (2022) — ACSM
AHA — Target Heart Rates Chart — American Heart Association
Nes BM et al. — Age-predicted maximal heart rate in healthy subjects: The HUNT Fitness Study. Scand J Med Sci Sports. 2013;23(6):697-704 — Scandinavian Journal of Medicine & Science in Sports