Target Heart Rate Calculator
Calculate your target heart rate zones using the Karvonen method. Find fat burn, cardio, and max zones.
How to Use the Target Heart Rate Calculator
- Enter your age in years.
- Enter your resting heart rate in beats per minute.
- Click Calculate to see your maximum heart rate and five training zones.
- Use the fat-burn, cardio, aerobic, anaerobic, and max zones to guide your workouts.
Quick Reference
| From | To |
|---|---|
| Height (adult M) | 170–180 cm |
| Height (adult F) | 160–170 cm |
| Weight (adult M) | 65–85 kg |
| Weight (adult F) | 55–70 kg |
| Resting heart rate | 60–100 bpm |
| Normal BP | 120/80 mmHg |
Use Cases
- •Monitoring personal health metrics as part of a wellness routine.
- •Setting evidence-based goals for diet, exercise, or weight management.
- •Preparing for a medical appointment with baseline body measurements.
- •Tracking changes in body composition over time.
Formula
Max HR = 220 − age. Karvonen: target = ((maxHR − resting) × intensity) + resting.
Frequently Asked Questions
How to use?
Enter your age and resting heart rate, then click Calculate to see your target heart rate zones.
Calculation accuracy?
Calculations are performed with high precision.
Is it free?
Yes, all calculators are completely free.