Find your max heart rate and the five training zones, including the fat-burning zone, based on your age and resting heart rate.
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Enter your age and, optionally, your resting heart rate (measured in the morning). We show max heart rate and the 5 training zones.
Zones use the Karvonen method when you enter a resting heart rate (heart-rate reserve), otherwise percentages of max heart rate.
Max heart rate = 190 bpm · fat burn 138–151 bpmInformational estimates, not medical advice. We use standard formulas from nutrition and exercise physiology. Instant in-browser calculation, no account, no data sent. For medical decisions, consult a professional.
Max heart rate is estimated with the formula 220 − age. Training zones are derived from it as percentages, or via the Karvonen method if you enter a resting heart rate:
At 30 years: max heart rate = 220 − 30 = 190 bpm. The fat-burning zone (60–70%) is then ≈ 114–133 bpm.
The classic formula is 220 minus your age. For 30 years that gives a max heart rate of about 190 beats per minute. A newer variant, Tanaka, uses 208 − 0.7 × age.
It is the heart-rate range where effort brings the intended benefits. It is expressed as a percentage of max heart rate: 50–70% for fat burn and endurance, 70–85% for cardio fitness.
Roughly 60–70% of your max heart rate. At this intensity the body uses a larger share of fat for energy, though total calories burned are fewer than at high intensity.
It calculates zones from your heart-rate reserve (max heart rate − resting heart rate) and adds resting heart rate back. It is more personalised because it accounts for your fitness.
In the morning, right after waking, before getting out of bed. Count beats for 60 seconds. A lower resting heart rate usually indicates better cardiovascular fitness.
Zone 1 (50–60%) warm-up, Zone 2 (60–70%) fat burn, Zone 3 (70–80%) aerobic, Zone 4 (80–90%) anaerobic and Zone 5 (90–100%) maximum effort. Each serves a different purpose.
It is an estimate with a margin of ±10–12 beats. For precision, a medically supervised stress test gives your real max, but the formula is fine for regular training.
As you age, the heart lowers its maximum rate due to changes in the cardiac conduction system. That is why the formula subtracts one point per year.