Daily Figures Edition No Sign-Up • No Tracking • Free Forever Vol. XII — No. 204
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Fitness — Cardio

Heart Rate Calculator

Enter your age to get your maximum heart rate and target training zones (add resting HR for Karvonen).

Filed by The Statistics Desk  |  Method: max = 220 − age; zones by %
for Karvonen zones
Max heart rate
—
220 − age.
Training zones (bpm)
Warm-up (50–60%)—
Fat burn (60–70%)—
Aerobic (70–80%)—
Anaerobic (80–90%)—
Peak (90–100%)—
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Enter your figures above to see the step-by-step working.
Educational estimate — not medical adviceEverything computed client-side — nothing leaves this page

How the Heart Rate Calculator Works

Your maximum heart rate is the fastest your heart can safely beat, estimated simply as 220 minus your age. Training zones are percentages of that maximum, and each targets a different goal: lower zones for warm-up and fat-burning, higher zones for aerobic fitness and peak performance.

If you enter your resting heart rate, the calculator switches to the more personalised Karvonen method, which bases zones on your heart-rate reserve (max minus resting) rather than max alone. That accounts for fitness level and usually gives higher, more individual targets.

max HR = 220 − age   target = (max − resting) × % + resting

Frequently Asked Questions

What is my maximum heart rate?

The common estimate is 220 minus your age. For a 30-year-old that is about 190 beats per minute. It is an average — individuals vary by roughly 10–12 bpm.

What is the fat-burning zone?

Roughly 60–70% of your maximum heart rate. You burn a higher proportion of fat at this moderate intensity, though higher intensities burn more total calories.

What is the Karvonen method?

It personalises zones using your resting heart rate: target = (max − resting) × intensity + resting. Enter a resting heart rate and this calculator uses it automatically.

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