Find your maximum heart rate and target heart rate zones for different types of exercise — fat burning, cardio, and peak performance.
This tool calculates your ideal heart rate zones for exercise based on your age, helping you train at the right intensity for your fitness goals — whether that's fat burning, cardiovascular conditioning, or peak performance training.
Estimated Maximum Heart Rate = 220 − Age. Target heart rate zones are typically expressed as percentages of this maximum: moderate intensity is roughly 50-70% of max HR, and vigorous intensity is roughly 70-85% of max HR.
Enter your age, and the calculator returns your estimated maximum heart rate along with target heart rate ranges for different exercise intensity zones.
Example: For a 30-year-old, estimated max heart rate is 220 − 30 = 190 bpm. A moderate intensity zone (50-70%) would be roughly 95-133 bpm, and a vigorous zone (70-85%) would be roughly 133-162 bpm.
How accurate is the 220 minus age formula? It's a widely used general estimate, but individual maximum heart rate can vary meaningfully from this formula due to genetics, fitness level, and other factors — some more precise formulas exist, but this remains the most common starting reference.
What heart rate zone is best for fat burning? Lower-to-moderate intensity zones (often cited around 50-70% of max HR) are commonly associated with a higher percentage of calories from fat, though higher intensity exercise typically burns more total calories overall.
Should I always exercise at my maximum heart rate? No, training at or near maximum heart rate is generally reserved for short, high-intensity intervals and isn't sustainable or recommended for most regular training sessions.
Do certain medications affect heart rate zones? Yes, some medications like beta-blockers can lower resting and maximum heart rate, which may make standard heart rate zone calculations less accurate — consult your doctor if you're on heart rate-affecting medication.
Is a heart rate monitor necessary to use target zones effectively? While not strictly required, a heart rate monitor or fitness tracker makes it much easier to stay within your intended target zone during exercise compared to estimating effort level alone.