Target Heart Rate Calculator
Compute your estimated maximum heart rate and all five training zones - from warm-up Zone 1 to anaerobic Zone 5 - with the Karvonen heart-rate-reserve method.
Maximum heart rate (220-age)
190 bpm
Maximum heart rate (Tanaka)
187 bpm
How to Use the Target Heart Rate Calculator
- Enter your age and resting heart rate (measure it first thing in the morning).
- Choose between the Karvonen method (uses resting HR) and the simple percentage method.
- Read your five training zones and use them to pace cardio sessions.
Formulas Used
Max HR ≈ 220 − age (or Tanaka: 208 − 0.7 × age)
Karvonen: Target HR = ((MaxHR − RestingHR) × %intensity) + RestingHR
Zone 2 fat-burn: 60-70% | Zone 3 aerobic: 70-80% | Zone 4 threshold: 80-90%
Frequently Asked Questions
Which heart rate zone burns the most fat?
Zone 2 (about 60-70% of max) uses the highest proportion of fat as fuel. However, higher-intensity sessions burn more total calories, which matters more for overall fat loss.
How accurate is 220 minus age?
It has roughly a ±12 bpm standard deviation. The Tanaka formula (208 − 0.7×age) tends to be more accurate, especially for older adults.
Should I include my resting heart rate?
Yes, if you know it. The Karvonen method accounts for heart-rate reserve and gives personalised zones, whereas the simple method only estimates from age.
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