About the Heart Rate Zone Calculator
Training in the right heart rate zone helps you exercise safely and effectively. This calculator estimates your maximum heart rate from your age and shows five training zones, using your resting heart rate if you know it.
How to use the Heart Rate Zone Calculator
- Enter your age.
- Optionally enter your resting heart rate (measured on waking).
- Read your maximum heart rate and the five zones.
- Use a smartwatch or pulse check to stay in your target zone.
Formula used
Maximum heart rate ≈ 220 − age. Zone = max HR × intensity %. With resting HR (Karvonen): target = resting HR + (max HR − resting HR) × intensity %.
Frequently asked questions
What is a good heart rate for fat burning?
Moderate effort at about 60–70% of your maximum heart rate is often called the fat-burning zone, though total calories burned matter most.
Is 220 minus age accurate?
It is a simple estimate; real maximum heart rate can differ by 10–15 beats. A supervised exercise test is more accurate.
When should I stop exercising?
Stop and seek medical help if you feel chest pain, severe breathlessness, dizziness or an irregular heartbeat.
Last reviewed: November 7, 2026