Find your maximum heart rate and training heart-rate zones based on your age (and optionally your resting heart rate).
Target heart rate zones are ranges of heart beats per minute that correspond to different exercise intensities, from light activity to maximum effort. Training in a specific zone helps you target fat burning, aerobic endurance, or peak performance goals more precisely than exercising by feel alone.
Estimated Max Heart Rate = 220 − Age
Each Zone = Max Heart Rate × zone percentage range
If you provide a resting heart rate, more advanced calculators use the Karvonen formula: Target HR = ((Max HR − Resting HR) × %intensity) + Resting HR, which better accounts for individual fitness level.
1. Enter your age.
2. Optionally enter your resting heart rate (measured first thing in the morning, before getting out of bed) for a more personalized result.
3. Click Calculate to see your five training zones.
For a 30-year-old:
Max HR = 220 − 30 = 190 bpm
Fat Burn zone (60-70%) = 114 – 133 bpm
Aerobic zone (70-80%) = 133 – 152 bpm
This tool provides general estimates for healthy adults and is not a substitute for medical advice. Consult a doctor before starting a new exercise program.
A percentage range (commonly 50-85%) of estimated maximum heart rate (220 minus age).
It helps ensure exercise intensity matches your fitness goal.
No — it's a widely used approximation with known individual variation.