💓 Health · Heart Rate

How to Calculate
Heart Rate Zones

Find your maximum heart rate and all 5 training zones — from fat burn to peak intensity — based on your age and resting HR.

Max Heart Rate Formulas

Fox Formula (Classic)
MHR = 220 – age
Simple, widely used. ±10–12 bpm accuracy.
Tanaka Formula (More Accurate)
MHR = 208 – (0.7 × age)
Better for adults 40+. Research-validated.
💡 Karvonen Method: For more personalised zones, use your resting heart rate (RHR). Target HR = ((MHR – RHR) × intensity%) + RHR. Measure RHR first thing in the morning.

Heart Rate Zone Calculator

Measure first thing in the morning
Max Heart Rate
187
bpm estimated maximum

Step-by-Step Guide

1

Calculate your MHR

Use Tanaka: 208 – (0.7 × age). Age 30: 208 – 21 = 187 bpm. This is your theoretical maximum.

2

Measure resting heart rate (optional)

Sit quietly for 5 minutes, then count beats for 60 seconds. Average adults: 60–80 bpm. Athletes: 40–60 bpm.

3

Calculate your zones

Zone 2 (fat burn): 60–70% of MHR. At 187 bpm: 112–131 bpm. This is your aerobic base building zone.

4

Train in the right zone

Most training should be Zone 2 (easy, conversational pace). High intensity (Zone 4–5) should be no more than 20% of training volume.

Worked Examples

Age 25

MHR: 190 bpm
Zone 2 (60–70%): 114–133
Zone 4 (80–90%): 152–171
Fat burn: 114–133

Age 40

MHR: 180 bpm
Zone 2 (60–70%): 108–126
Zone 4 (80–90%): 144–162
Fat burn: 108–126

Age 55

MHR: 170 bpm
Zone 2 (60–70%): 102–119
Zone 4 (80–90%): 136–153
Fat burn: 102–119

Karvonen (age 30)

MHR: 187, RHR: 55
Zone 2 = ((187–55)×65%)+55
= 86+55
141 bpm

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Frequently Asked Questions

What is the best heart rate zone for burning fat? ▾
Zone 2 (60–70% MHR) burns the highest percentage of fat as fuel. However, higher-intensity zones burn more total calories. For long-term fat loss, Zone 2 is sustainable and builds aerobic efficiency.
How accurate is the 220 minus age formula? ▾
The Fox formula (220–age) has a standard deviation of ±10–12 bpm. The Tanaka formula (208–0.7×age) is more accurate, especially for people over 40. True max HR can only be measured in a lab or during an all-out effort.
What is a dangerously high heart rate during exercise? ▾
Exceeding your estimated MHR occasionally isn't dangerous for healthy people, but sustained exercise above 90% MHR puts significant stress on the cardiovascular system. Consult a doctor before high-intensity training if you have any heart conditions.
What is Zone 2 training? ▾
Zone 2 is low-intensity cardio at 60–70% of MHR — the "conversational" pace where you can speak in full sentences. It builds aerobic base, improves fat oxidation, and is the foundation of endurance training used by elite athletes.