How do I calculate my target heart rate?

Use the Karvonen formula: Target HR = ((Max HR - Resting HR) x intensity%) + Resting HR. First calculate your max HR (220 minus your age is the simplest formula), then subtract your resting HR to get heart rate reserve, multiply by your target intensity percentage, and add resting HR back.

What is the fat burning heart rate zone?

The fat burning zone is 60-70% of your heart rate reserve (Zone 2). For a 30-year-old with RHR 72 using the Fox formula, this is approximately 143-155 bpm. While this zone burns the highest percentage of fat, higher intensity zones burn more total calories.

What should my heart rate be during exercise?

For general fitness, aim for Zone 2-3 (60-80% intensity): roughly 140-170 bpm for a 30-year-old. Beginners should start in Zone 2 (60-70%). For weight loss, Zone 2-3 is optimal. For performance, include intervals in Zone 4 (80-90%). Never sustain Zone 5 for more than a few minutes.

What is the difference between the 220-age and Karvonen formulas?

220-age (Fox formula) estimates maximum heart rate only. The Karvonen formula goes further by using your resting heart rate to calculate heart rate reserve, producing personalized training zones. Two people with the same max HR but different resting HRs will have different Karvonen target zones.

Is 150 bpm too high for exercise?

It depends on your age and fitness. For a 30-year-old with MHR of 190, 150 bpm is about 79% of max (Zone 3 aerobic) which is moderate intensity and healthy. For a 60-year-old with MHR of 160, 150 bpm is 94% of max (Zone 5) which should only be sustained briefly. Always consult a doctor if you have heart conditions.

Which MHR formula should I use?

For general use, Fox (220-age) is simplest. Tanaka (208 - 0.7 x age) is more accurate for adults, especially over 40. Gulati (206 - 0.88 x age) is specifically designed for women. All formulas have +/-10-15 bpm individual variation. The only precise method is a supervised maximal exertion test.

What are heart rate zones for running?

Zone 1 (50-60%): Easy recovery jog. Zone 2 (60-70%): Easy/conversational pace, long runs. Zone 3 (70-80%): Tempo runs, marathon pace. Zone 4 (80-90%): Threshold runs, 10K race pace. Zone 5 (90-100%): Intervals, sprints, 5K race pace. Most running should be in Zone 2.

How do I find my resting heart rate?

Measure your pulse first thing in the morning before getting out of bed, for 3 consecutive days, and average the readings. Place two fingers on your wrist (radial artery) or neck (carotid artery) and count beats for 60 seconds. Normal resting HR is 60-100 bpm; athletes may be 40-60 bpm.

Heart Rate Calculator

Your heart rate during exercise is the single best indicator of workout intensity. This calculator uses the Karvonen formula (Target HR = ((MHR - RHR) x intensity%) + RHR) to compute personalized target heart rate zones based on your age and resting heart rate. Choose from three MHR formulas: Fox (220 - age), Tanaka (208 - 0.7 x age, more accurate for adults), or Gulati (206 - 0.88 x age, designed for women). The five training zones range from recovery (50-60%) through fat burn, aerobic, threshold, to maximum (90-100%), each with specific BPM ranges tailored to your physiology.

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calendar_today Updated: October 2025

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Age

Resting HR (bpm)

Measure at rest for 60 seconds

Formula

Max HR

190

bpm

HR Reserve

118

bpm

Fat Burn

143-155

bpm

All Formulas

Fox

190

Tanaka

187

Gulati

180

monitor_heart5 Training Zones (Karvonen)

Target HR = ((MHR - RHR) x intensity%) + RHR

directions_runCardio Zone 155-172 bpm

70-85% intensity for cardiovascular improvement

tips_and_updates Tips

• Measure resting heart rate first thing in the morning for accuracy
• The Karvonen method is more accurate than simple % of max HR
• Spend 80% of training time in Zones 1-2 (polarized training)
• Fat burn zone (Z2) burns the highest percentage of calories from fat
• Tanaka formula is more accurate than 220-age for adults over 40
• Use Gulati formula if you are female for better accuracy
• HR zones shift as fitness improves and resting HR decreases

medical_information

Medical disclaimer. This calculator is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.

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Reviewed against authoritative guidelines

Last updated October 2025

Formulas, categories and healthy ranges align with American Heart Association, Tanaka et al. (2001) and Gulati et al. (2010).

How to Use the Heart Rate Calculator

Enter your age

Used to estimate maximum heart rate.

Enter resting heart rate

Measure at rest for 60 seconds. Default is 72 bpm.

Choose MHR formula

Fox (220-age), Tanaka, or Gulati for women.

Read your 5 training zones

Karvonen-based BPM ranges for each intensity level.

The Formula

The Karvonen method uses heart rate reserve (MHR minus resting HR) rather than simple percentage of max HR. This produces more accurate training zones because it accounts for individual fitness level. A lower resting heart rate indicates better cardiovascular fitness, which shifts your zone ranges upward.

Karvonen: Target HR = ((MHR - RHR) x intensity%) + RHR

lightbulb Variables Explained

MHR Maximum heart rate (220-age, or Tanaka/Gulati formula)
RHR Resting heart rate in beats per minute
HRR Heart rate reserve = MHR - RHR
intensity% Target exercise intensity (50-100%)

tips_and_updates Pro Tips

Measure resting heart rate first thing in the morning for accuracy

The Karvonen method is more accurate than simple % of max HR

Spend 80% of training time in Zones 1-2 (polarized training)

Fat burn zone (Z2) burns the highest percentage of calories from fat

Tanaka formula is more accurate than 220-age for adults over 40

Use Gulati formula if you are female for better accuracy

HR zones shift as fitness improves and resting HR decreases

Heart rate-based training transforms exercise from guesswork into precision by linking workout intensity directly to your cardiovascular response. Every heartbeat reflects how hard your body is working, and by targeting specific heart rate zones, you can optimize training for fat burning, aerobic endurance, lactate threshold improvement, or maximum power output. The foundation is your maximum heart rate (MHR) — the highest number of beats per minute your heart can sustain. The classic formula (220 minus age) gives a rough estimate, but research shows the Tanaka formula (208 minus 0.7 times age) is more accurate for adults over 40, while the Gulati formula (206 minus 0.88 times age) was specifically validated for women. Resting heart rate (RHR) matters too: a fit person with an RHR of 55 bpm has a very different training profile than someone at 75 bpm, even at the same age. The Karvonen method accounts for this by using heart rate reserve (MHR minus RHR) to calculate personalized zones. Zone 2 training (60-70% intensity) has gained enormous attention for its role in building aerobic base and metabolic efficiency, while Zone 4 threshold work (80-90%) drives performance gains. Knowing your exact BPM targets for each zone eliminates the guesswork.

Understanding Heart Rate Training Zones

Heart rate training zones divide exercise intensity into five levels based on percentage of your heart rate reserve. Zone 1 (50-60%) is for recovery and warm-up. Zone 2 (60-70%) is the fat burning zone where your body uses the highest proportion of fat for fuel. Zone 3 (70-80%) improves aerobic capacity and cardiovascular fitness. Zone 4 (80-90%) pushes your lactate threshold higher. Zone 5 (90-100%) is maximum effort for short intervals only. The Karvonen formula personalizes these zones using both your max heart rate and resting heart rate, making them more accurate than simple percentage-of-max calculations.

Comparing Max Heart Rate Formulas

The Fox formula (220 minus age) is the most widely known but tends to overestimate MHR in older adults and underestimate it in younger people. The Tanaka formula (208 - 0.7 x age), validated in a 2001 meta-analysis, provides more accurate predictions across age groups. The Gulati formula (206 - 0.88 x age) was derived from a study of over 5,000 asymptomatic women and better reflects female cardiac physiology. All age-based formulas carry approximately plus or minus 10-15 bpm of individual variation, so the gold standard remains a supervised maximal exercise test.

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tips_and_updates Tips

How to Use the Heart Rate Calculator

Enter your age

Enter resting heart rate

Choose MHR formula

Read your 5 training zones

The Formula

lightbulb Variables Explained

tips_and_updates Pro Tips

Understanding Heart Rate Training Zones

Comparing Max Heart Rate Formulas

Frequently Asked Questions

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