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Calculate heart rate training zones from age and resting HR. Get Zone 1-5 ranges for cardio and fat burn. Free online calculator with instant browser-based
Calculate Karvonen heart rate training zones for running. Free running heart rate zones calculator for marathon training, race planning, and pace analysis.
Calculate daily calorie needs from BMR and activity level. Get TDEE targets for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor method.
The most common estimate uses age-based formula. Individual max HR varies ±10–15 bpm from the estimate.
Max HR = 220 − Age (alternative: 208 − 0.7 × Age for older adults)More personalized than simple percentage of max HR. Uses resting HR to calculate training zones via heart rate reserve (HRR).
Target HR = ((Max HR − Resting HR) × Intensity %) + Resting HRThe Heart Rate Zone Calculator uses peer-reviewed equations (WHO, Mifflin-St Jeor, Harris-Benedict, or domain-specific standards). Results are general wellness estimates, not medical diagnoses.
Metric = f(height, weight, age, activity, …)Updated: July 2026
Calculating fat-burning Zone 2 range (60–70% HRR) for aerobic base training.
→ Max HR: 180, Zone 2: ~133–145 bpm
Setting Zone 4–5 targets for high-intensity interval training sessions.
→ Max HR: 192, Zone 4: ~165–174 bpm, Zone 5: ~174–192 bpm
A gym member records height and weight in the Heart Rate Zone Calculator to establish a baseline BMI and revisits monthly to track progress toward a goal.
220 − age has ±10–15 bpm standard deviation. A 40-year-old's true max may be 165–195 bpm. Use field tests or lab tests for precision; formulas are starting estimates.
Lower-intensity zones burn a higher fat percentage but fewer total calories. Higher zones burn more total fat grams due to greater calorie expenditure. Mix all zones for optimal fitness.
Use our free Heart Rate Zone Calculator for fast, accurate results in your browser. No signup or installation required — works on any device.