Health & Wellness
Heart Rate Zone Calculator
Find your five heart rate training zones based on your age and resting heart rate.
Estimated max heart rate: 190 bpm
Zone 1 — Warm up95–114 bpm
Zone 2 — Fat burn114–133 bpm
Zone 3 — Aerobic133–152 bpm
Zone 4 — Anaerobic152–171 bpm
Zone 5 — Max effort171–190 bpm
Based on the common formula (220 − age) for estimated max heart rate. Individual max heart rate varies.
How the Heart Rate Zone Calculator works
Enter your age to estimate your maximum heart rate, then see the five standard training zones — from easy warm-up to maximum effort — as beats-per-minute ranges.
Frequently asked questions
What's the fat-burning zone?
Zone 2, typically 60–70% of your max heart rate, is often called the fat-burning zone because a higher proportion of calories burned there comes from fat — though total calories burned matters more for weight loss.
How is max heart rate estimated?
Using the common formula of 220 minus your age. It's a population average — your actual max heart rate can vary by 10-15 beats either way.
Guides that cover this
Tracking Your Health With Simple, Private CalculatorsBMI, calories, body fat, sleep, and fitness math explained — plus trackers that keep your data in your own browser.What Each Heart Rate Training Zone Actually Does for Your FitnessA breakdown of the standard five heart rate training zones and the specific training benefit generally associated with each.Why Your Heart Rate Monitor Shows a Different Max Than the FormulaWhy standard age-based max heart rate formulas are population averages, and why an individual's actual measured max can differ meaningfully.Age-Based Max Heart Rate Formula vs. a Measured Max: Which Is More AccurateHow a formula-estimated max heart rate compares to an actual measured max, and when each is appropriate to use.How to Use the Heart Rate Zone CalculatorA quick walkthrough of entering your age (or measured max) to calculate personalized heart rate training zones.Heart Rate Zone Calculator: How It Works and How to Use ItA quick guide to the heart rate zone calculator — what it calculates, how the math works, and tips for getting an accurate result.