Heart Rate Zone Calculator
Estimate maximum heart rate and five zones for training — choose standard, Tanaka, or Karvonen (optional resting HR). Formula-based estimates vary by individual.
Inputs
Zones (BPM)
Estimated MHR: — bpm
Why zones matter
Heart rate is a practical proxy for intensity. Zone 2 is often used for easy aerobic base building; zone 4–5 for short intervals and VO₂ stimulus. The old “fat-burning zone” is a partial truth — you burn a higher proportion of fat at lower intensities, but total calorie burn and overall deficit matter more for body composition.
Measure resting HR on waking for consistency. HRV (heart rate variability) is increasingly used for recovery — consumer devices vary in accuracy. Karvonen personalizes zones when resting HR is known; Tanaka is often closer for older adults than 220−age.
Pair with Calorie / TDEE, BMI, and Body Fat for a broader fitness picture — not medical diagnosis.
Frequently asked questions
What is the fat-burning zone?
It is a moderate-intensity band often marketed for weight control. Total energy burned and diet still drive fat loss more than the label on a zone.
Which max heart rate formula should I use?
220 minus age is simple but imprecise. Tanaka is often better for older adults. Karvonen personalizes when you know resting heart rate—try multiple and compare how they feel.
Are wrist optical heart rates accurate?
They can lag or spike during intervals. Chest straps are usually tighter for zone training, but comfort and consistency matter.
Can I use zones if I take beta blockers?
Medications change heart rate response—ask your doctor before training by BPM alone.
Do zones replace a cardiac stress test?
No. This page is for general fitness planning, not diagnosis.
Is my age or HR data uploaded?
No. Calculations stay in your browser.