Target Heart Rate Calculator
Find the best heart rate range for your workouts — based on your age and resting heart rate — to burn fat and improve your cardio fitness.
Your Target Heart Rate Zones
Other Calculators in This Category
💓 What Is Target Heart Rate?
Your target heart rate is the ideal range your heart should beat during physical activity to get the most out of your workout. It’s usually expressed as a percentage of your maximum heart rate (220 minus your age). Staying within the right zone helps you burn fat, improve endurance, and safely push your limits.
📊 How This Target Heart Rate Calculator Works
This free Target Heart Rate Calculator uses two methods to estimate your ideal training zones:
- Standard Formula: 220 − age
- Karvonen Formula: Uses your age and resting heart rate for more accurate results
Just enter your age and choose a formula. If using the Karvonen method, you’ll also need your resting heart rate (measured when you wake up).
🏃♀️ Heart Rate Zones Explained
Each zone represents a different workout intensity and benefits:
- 50–60% (Light Zone): Gentle movement, warm-ups, recovery
- 60–70% (Fat Burn Zone): Great for weight loss and improving basic fitness
- 70–80% (Cardio Zone): Boosts heart health and stamina
- 80–90% (Hard Zone): Intense training, HIIT, and maximum performance
Whether you’re walking, running, cycling, or doing strength training, staying within your ideal training heart rate zone makes your workouts safer and more effective.
💡 Why Knowing Your Heart Rate Zones Matters
- Helps prevent overtraining or undertraining
- Improves cardiovascular fitness
- Optimizes fat burn and calorie usage
- Supports goal-specific workouts (fat loss, endurance, HIIT, etc.)
✅ Benefits of Using This Heart Rate Calculator
- ✔ Fast & accurate results based on your age and heart rate
- ✔ Customizable with Karvonen or standard formula
- ✔ Works for all fitness levels: beginners to athletes
- ✔ Supports heart rate training zones for weight loss, cardio, or HIIT
🧠 Frequently Asked Questions (FAQs)
1. What is target heart rate?
Your target heart rate is the ideal range your heart should beat per minute during exercise. Staying in this zone helps you get the most out of your workout — whether your goal is fat loss, endurance, or performance.
2. How do I calculate my target heart rate?
The most common method is the standard formula: 220 minus your age. You can also use the Karvonen formula, which includes your resting heart rate for a more personalized range.
3. What is the Karvonen formula?
The Karvonen formula calculates target heart rate using your age and resting heart rate (RHR). It's more accurate than the basic formula, especially for athletes or people with lower RHR.
4. What is a good heart rate for fat burning?
The best zone for fat burning is usually 60–70% of your maximum heart rate. This is known as the fat-burning zone, where your body uses fat as its primary energy source.
5. What’s the difference between heart rate zones?
Each zone represents a workout intensity level. Lower zones (50–60%) are for warm-up and recovery. Mid zones (60–80%) improve endurance and burn fat. Higher zones (80–90%) are used for intense training like HIIT.
6. How can I measure my heart rate while exercising?
You can use a fitness tracker, smartwatch, chest strap, or manually check your pulse for 15 seconds and multiply by 4. Many cardio machines also show your live heart rate.
7. Is it safe to exercise at 90% of my max heart rate?
Yes, but only for short periods and if you're in good health. High-intensity zones (80–90%) are best for interval training and advanced athletes. Beginners should stick to lower or moderate zones.
8. Do I need to include resting heart rate for accuracy?
Not necessarily, but including it (via the Karvonen formula) gives a more personalized range based on your current fitness level. It’s especially useful if you have a lower or athletic resting heart rate.
🎯 Use this heart rate zone calculator before your next run, bike ride, or gym session to make every minute count!