Fitness & Vitals
Heart Rate Calculator
Estimate your maximum heart rate and see personalised training zones for every effort level.
Heart Rate Calculator Tool
Why training zones matter
Heart rate is one of the simplest, most direct signals of exercise intensity available without lab equipment, and training in different heart-rate zones produces genuinely different physiological adaptations. Low-intensity zones build aerobic base and endurance efficiency, while higher zones build cardiovascular capacity and speed. This calculator estimates your maximum heart rate and then breaks it into the zones most commonly used by coaches and fitness trainers.
Estimating maximum heart rate
We use the widely known formula of 220 minus your age, which remains the most common quick estimate used in general fitness settings despite being a population average rather than an individually measured maximum. Actual maximum heart rate varies by several beats per minute between individuals of the same age due to genetics and fitness level, so treat this number as a solid working estimate rather than a lab-tested exact figure.
The Karvonen method for more personalised zones
If you know your resting heart rate — ideally measured first thing in the morning before getting out of bed — this calculator uses the Karvonen formula instead of simple percentages of maximum heart rate. The Karvonen method factors in your heart rate reserve (the gap between resting and maximum heart rate), which generally produces more personalised training zones than percentage-of-max alone, especially for people who are notably more or less fit than average for their age.
Using your zones in training
The warm-up zone (roughly 50–60% of your range) is appropriate for easy recovery days and warm-ups, the fat-burn zone (60–70%) supports longer, steady-state aerobic sessions, the cardio zone (70–80%) is where most moderate-intensity training happens, and the peak zone (80–90%) is reserved for short, high-intensity intervals. Wearable heart rate monitors make it easy to check your zone in real time during a workout, turning this calculator's output into a practical training tool rather than just a number to look at once.
Frequently Asked Questions
How is maximum heart rate calculated?
The most common quick estimate is 220 minus your age. It's a useful general guideline, though actual maximum heart rate can vary by several beats per minute between individuals of the same age.
What is the Karvonen method?
The Karvonen method calculates training zones using your heart rate reserve — the difference between your resting and maximum heart rate — rather than simple percentages of maximum heart rate alone, generally giving a more personalised result.
What heart rate zone burns the most fat?
The 'fat-burn' zone (roughly 60-70% of your heart rate range) uses a higher percentage of fat for fuel, but higher-intensity zones burn more total calories overall, which often matters more for weight management than the fuel source alone.
How do I find my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed, ideally over a full 60 seconds, for the most accurate resting heart rate reading.
Are heart rate zones the same for everyone?
No. Fitness level, medications, and individual physiology can all shift where your actual training zones fall relative to the formula-based estimate. If you have a heart condition, consult a doctor before starting a new exercise intensity.