Heart Rate Zones Calculator
Calculate your target heart rate zones for different exercise intensities using the Karvonen formula. Know exactly when you are burning fat vs. building endurance.
How heart rate zones work
Karvonen method: zone% × (max-HR − resting-HR) + resting-HR. Max HR: 208 − 0.7×age (better than 220-age). Five zones: Warm-up 50-60%, Fat burn 60-70%, Cardio 70-80%, Threshold 80-90%, Max 90-100%.
Frequently asked questions
How accurate are the results?
Formulas used here are validated in population studies but cannot account for individual genetics, body composition, or medical conditions. Treat results as a starting point, not a medical diagnosis.
Should I consult a professional?
If you have specific health concerns, existing conditions, or are planning significant lifestyle changes, consult a qualified healthcare provider (doctor, dietitian, physiologist).
How often should I recalculate?
Recalculate when your weight changes more than 5%, activity level shifts significantly, or every 3-6 months for routine monitoring. Results are snapshots — your body changes daily.
Last updated
For general wellness information only, not medical advice — see our disclaimer.