Heart Rate Zone Calculator
Estimate your maximum heart rate and training zones for fat burn, cardio and peak effort, based on age.
What this calculator does
Enter your age and this calculator estimates your maximum heart rate using the widely-used 220-minus-age formula, then shows three common training zones as ranges you can check against a heart rate monitor during exercise.
The formula
Estimated max HR = 220 − age. Zones are then calculated as percentages of that number:
- Fat burn: 60–70% of max HR — lower-intensity, sustainable effort
- Cardio: 70–80% of max HR — moderate-to-vigorous aerobic effort
- Peak: 80–90% of max HR — high-intensity effort, typically not sustained for long
Worked example
At age 30: max HR ≈ 220 − 30 = 190 bpm. Fat-burn zone: 60–70% of 190 = 114–133 bpm. Cardio zone: 70–80% of 190 = 133–152 bpm. Peak zone: 80–90% of 190 = 152–171 bpm.
Important limitations
The 220-minus-age formula is a population-average estimate with a documented margin of error of roughly ±10–12 beats per minute for any individual — actual maximum heart rate varies with genetics, fitness level and how it's measured. It is not a diagnostic tool. More accurate alternatives exist (like a lab-based maximal exercise test, or the Karvonen method which also factors in resting heart rate), but this formula remains the standard quick-reference used by most fitness trackers and gym equipment.
When to be cautious
If you have a heart condition, are new to exercise, are on medication that affects heart rate (such as beta blockers), or are pregnant, these generic zones may not apply to you — talk to a doctor before using heart rate zones to guide exercise intensity.
Frequently asked questions
It's a widely-used population average, not a precise personal measurement — actual maximum heart rate for any individual can reasonably vary by about ±10-12 bpm from this estimate.
Heart-rate-based zones can be inaccurate if you're on medication that affects heart rate. Talk to your doctor about appropriate training intensity guidance in that case.
That depends on your goals — this calculator shows the zones as reference ranges; it doesn't prescribe a training plan, which should be tailored to your fitness level and goals, ideally with guidance from a coach or doctor.
The Karvonen method factors in your resting heart rate as well as age, which can be more personalized than the flat 220-minus-age formula, though it requires knowing your resting heart rate accurately.