❤️ Target Heart Rate Calculator
Calculate your maximum heart rate, target heart rate zones, and beats per minute for each zone. Optionally uses the Karvonen formula with your resting heart rate.
Heart Rate Zones
Heart Rate Formulas
Frequently Asked Questions
Maximum heart rate (MHR) is the highest number of times your heart can beat per minute during intense exercise. The most common estimate is MHR = 220 − age, though this varies between individuals. It is used to define training intensity zones.
The Karvonen (heart rate reserve) method accounts for your resting heart rate when calculating target zones. Heart Rate Reserve (HRR) = MHR − RHR. Target = RHR + (HRR × intensity%). This is considered more accurate than simple percentage of MHR.
Heart rate zones classify exercise intensity: Recovery (50-60% MHR) — very light; Fat Burn (60-70%) — moderate; Cardio / Aerobic (70-80%) — challenging; Peak (80-90%) — high intensity. Training in different zones produces different physiological adaptations.
The fat burn zone (60-70% MHR) burns a higher proportion of calories from fat, but the total calories burned per minute is lower. Higher intensity zones burn more total calories. For weight loss, overall caloric deficit matters more than the zone.
Measure your pulse for 60 seconds first thing in the morning, before getting out of bed. A normal adult resting heart rate is 60-100 bpm. Athletes often have a lower RHR (40-60 bpm). Consistent measurement over several days gives the most reliable reading.
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