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Heart Rate Zone Calculator

Find your maximum heart rate and your five training heart-rate zones for warm-up, fat burn, cardio, and peak effort, based on your age.

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Calculate Your Heart-Rate Zones

Your maximum heart rate and five training zones.

Max HR Formula

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Heart Rate Zone Calculator – FAQs

How do I calculate my maximum heart rate?

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A common estimate is 220 minus your age. This calculator also offers the more accurate Tanaka formula (208 − 0.7 × age) and derives your training zones from it.

What are heart-rate training zones?

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Zones are percentages of your max heart rate: Zone 1 (50–60%) very light, Zone 2 (60–70%) fat burn, Zone 3 (70–80%) aerobic, Zone 4 (80–90%) threshold, and Zone 5 (90–100%) maximum effort.

Which zone burns the most fat?

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Zone 2 burns the highest percentage of calories from fat, but higher zones burn more total calories. For fat loss, total energy expenditure and consistency matter most.