Target Heart Rate Calculator

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Find your target heart rate training zones from your age using the Max HR (220 − age) or Karvonen reserve method, with fat-burn, cardio and peak ranges.

years
bpm
Measure first thing in the morning before getting up.
Target zone – bpm
Maximum heart rate –
Fat-burn zone (50–70%) –
Cardio zone (70–85%) –
Peak zone (85–100%) –
Based on the standard 220 − age maximum. This is a general estimate, not medical advice — consult a doctor before starting intense exercise.

About Target Heart Rate Calculator

The target heart rate calculator finds the beats-per-minute ranges you should train in, based on your age. It first estimates your maximum heart rate as 220 − age, then splits the effort into three zones: fat-burn at 50–70% of max, cardio at 70–85% and peak at 85–100%.

For a more personal result, switch to the Karvonen method and enter your resting heart rate, ideally measured first thing in the morning. Karvonen works from your heart-rate reserve — the gap between resting and maximum — so the same percentages map to zones that reflect your actual fitness.

Training by zone helps you keep easy days easy and hard days productive, whether you run, cycle or use a heart-rate monitor at the gym. The tool is free and computes instantly in your browser.

How to use Target Heart Rate Calculator

  1. Enter your age in years.
  2. Choose the method: Max HR (220 − age) or Karvonen.
  3. If using Karvonen, enter your resting heart rate in bpm.
  4. Read your maximum heart rate and the fat-burn, cardio and peak zone ranges.

Frequently asked questions

Max HR applies zone percentages directly to 220 − age. Karvonen applies them to your heart-rate reserve (max minus resting) and adds resting back, producing zones tailored to your fitness level.

Check your pulse first thing in the morning, before getting out of bed — count for 60 seconds or use a tracker’s overnight reading. Typical adult values range from about 55 to 75 bpm.

The 50–70% fat-burn zone uses a higher share of fat for fuel, but harder zones burn more total calories per minute. For weight loss, overall calorie balance matters more than the zone itself.

It is a population average — individual maximums commonly vary by ±10 bpm or more. If you know your true max from testing, compare it with the estimate and adjust your zones accordingly.

These zones are general estimates, not medical advice. Consult a doctor before starting intense exercise, especially if you have a heart condition, take medications that affect heart rate, or are returning after a long break.
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