Heart Rate Zone Calculator
This calculator estimates maximum heart rate as 220 − age and estimated training zones from percentage bands. If you enter a resting heart rate, zones use the Karvonen (heart-rate reserve) method. Individual responses can vary.
What Are Heart Rate Zones?
Heart rate zones are estimated heartbeat ranges used to describe exercise intensity. This page calculates those ranges from age (and optional resting heart rate). It does not measure your heart rate, prescribe a workout, or guarantee fat loss or fitness outcomes.
How to Use This Calculator
- Enter your age — Type your age in years.
- Optionally enter resting heart rate — If provided (30–150 bpm and below estimated max HR), zones use the Karvonen heart-rate reserve method. Leave blank to use percentage of estimated max HR.
- Click "Calculate" — The tool shows estimated max HR and five zone ranges in bpm.
Heart Rate Zones Explained
| Zone | Intensity | Percentage band | Common description |
|---|---|---|---|
| Zone 1 | Very Light | 50–60% | Warm-up, recovery, easy effort |
| Zone 2 | Light | 60–70% | Easy aerobic / endurance range |
| Zone 3 | Moderate | 70–80% | Steady moderate effort |
| Zone 4 | Hard | 80–90% | Harder efforts / interval work |
| Zone 5 | Very hard | 90–100% | Very hard, typically short efforts |
When resting HR is blank, percentages apply to estimated max HR. When resting HR is entered, the same percentages apply to heart-rate reserve (Karvonen).
How Heart Rate Zones Are Calculated
This calculator uses one maximum-heart-rate estimate and one of two zone methods:
- Estimated Max HR: 220 − age (a widely used estimate, not an individual measurement).
- Percentage of max HR (no resting HR): Zone bpm = estimated Max HR × zone %.
- Karvonen / HRR (resting HR entered): HRR = Max HR − resting HR. Zone bpm = (HRR × zone %) + resting HR.
Boundaries are rounded to whole bpm. Each later zone starts one beat after the previous zone ends so ranges do not overlap.
Interpreting the Ranges
The five bands are conventional intensity labels, not a personal training plan. Which range is appropriate depends on fitness, health, medications, and goals. This tool does not tell you which zone you “should” use.
Tips for Heart Rate Training
- These are estimates — Measured max HR and lab tests can differ from 220 − age.
- Resting HR is optional — Enter it only if you have a reliable resting measurement.
- Medications and conditions — Some affect heart rate; a clinician can advise on exercise intensity.
- Print or PDF — Use those buttons after a successful calculation if you want a copy of the estimate.
Frequently Asked Questions
What is the formula for maximum heart rate?
This calculator estimates maximum heart rate as 220 − age. Other equations exist (for example Tanaka: 208 − 0.7 × age). This page does not switch formulas. Treat 220 − age as a population-style estimate, not your exact maximum.
What is heart rate reserve (HRR)?
Heart rate reserve is estimated max HR minus resting HR. If you enter a resting heart rate, this calculator applies the Karvonen method: zone = (HRR × zone %) + resting HR.
What is a normal resting heart rate?
Adult resting heart rate is often described as roughly 60–100 bpm, with some athletes lower. This is general information only. This calculator accepts 30–150 bpm when resting HR is provided, and requires it to be below estimated max HR.
Does a heart-rate zone on this page guarantee fat loss?
No. No zone here guarantees fat loss or calorie burn. Zone 2 is a conventional lighter aerobic label, not a weight-loss prescription.
How do I measure my heart rate?
You can measure heart rate with a fitness tracker, chest strap, smartwatch, or by counting pulse at the wrist or neck. This calculator does not measure heart rate for you.
Is the 220 − age formula accurate for everyone?
No. It is a simple estimate. Individual maximum heart rate can differ substantially. This page does not use Tanaka or a lab test; it always uses 220 − age for the max-HR estimate.