Heart Rate Calculator: The Complete Guide
Find your maximum heart rate and training zones. Enter your age — and optionally your resting heart rate — to see your estimated max heart rate and target ranges for fat-burn, cardio, and peak training.
Who the Heart Rate Calculator is for
Runners and gym-goers who want heart-rate zones to guide training intensity.
How to use the Heart Rate Calculator
- Type your values into the fields above — pick your currency or units where the calculator offers them.
- Results update automatically as you type; there's no submit button and nothing is sent to a server.
- Adjust any input to compare scenarios, then copy the result with a single click.
How it works
Maximum heart rate ≈ 220 − age. Zones are percentages of that maximum, or, when you enter a resting rate, the Karvonen method: target = (max − resting) × intensity + resting.
Features
- Max heart rate
- Fat-burn, cardio & peak zones
- Karvonen option
- Instant result
Training by heart rate
Heart-rate zones let you train at the right intensity for your goal: lower zones favour endurance and fat use, higher zones build cardiovascular power. The simple 220-minus-age formula estimates your maximum; adding your resting heart rate enables the more personalised Karvonen (heart-rate reserve) method.