Heart Rate Zone Calculator
Find your maximum heart rate and training zones from 50% to 100% intensity. Optimise your cardio and fat-burn workouts with personalised zones.
Max heart rate
190 bpm
220 − age
Training zones
| Zone | Intensity | Heart rate |
|---|---|---|
| Very light | 50–60% | 95–114 bpm |
| Light | 60–70% | 114–133 bpm |
| Moderate | 70–80% | 133–152 bpm |
| Hard | 80–90% | 152–171 bpm |
| Maximum | 90–100% | 171–190 bpm |
220 − age is an estimate. For accuracy use your measured max heart rate from a stress test.
How it works
Max HR ≈ 220 − age. Zone BPM = max HR × zone %.
Example: age 30 → max 190; moderate zone 133–152 bpm.
Last updated: June 2026
How this calculator is verified
Checked by True Calculator automated test suite on
- Formula verified against a published worked example in the automated test suite
- Edge cases (zero, negative, boundary and unit-mismatch inputs) covered by unit tests
The full verification method is on our how we verify page. Found an error? Tell us and we will re-check it.
When to Use This Calculator
Use the heart rate zone calculator when you want your cardio sessions to target a specific outcome — fat burn, endurance or maximum effort. Indian runners, cyclists, swimmers and gym-goers use it to set intensity: training in the aerobic zone builds stamina for longer events, while interval work in the high zones improves speed. Enter your age to get your estimated maximum heart rate, and the calculator returns the beats-per-minute range for each zone, which you can then compare with a smartwatch readout. Beginners use the moderate zones to avoid overtraining, coaches use the zones to write interval workouts, and people returning to exercise after a break use them to keep effort safely moderate. Recompute after you get an actual measured max heart rate from a stress test, since formulas only estimate it.
How to Use This Calculator
- Step 1: Enter your age in years.
- Step 2: Calculate and read your estimated maximum heart rate, which the tool derives as 220 minus your age.
- Step 3: Read the five zones from very light to maximum, each shown as a beats-per-minute range.
- Step 4: Match your workout to a zone: steady cardio in the moderate zone, intervals in the hard or maximum zones.
Worked Example
A 30-year-old cyclist gets a maximum heart rate of 190 beats per minute from the standard 220 minus age estimate. The moderate zone, 70 to 80 percent of maximum, works out to 133 to 152 beats per minute, which is where most steady cardio sessions should sit. Fat-burn claims often point to low intensities, but the hard zone of 152 to 171 beats per minute burns more calories overall. For a 40-year-old the zones shift because the maximum drops to 180, so re-run the calculator after every birthday.
Tips and Common Mistakes
- •Tip 1: Use a chest strap or a watch with a heart rate sensor, since counting a pulse by hand during exercise is unreliable.
- •Tip 2: For fat-burn workouts, stay in the light to moderate zones; for conditioning and stamina, spend time in the hard zone.
- •Tip 3: Use the zones for pacing long rides or runs in Indian heat, keeping the rate in the moderate zone on hot days.
- ✗Mistake 1: Training above the hard zone every session; maximum-zone work is for short intervals, not daily cardio.
- ✗Mistake 2: Forgetting that 220 minus age is an estimate, so individual maximums can differ by ten beats or more.
Frequently Asked Questions
How do I calculate my max heart rate?
The standard estimate is 220 minus your age. A 30-year-old has an estimated max of 190 beats per minute.
What heart rate zone should I train in?
Fat-burning zones are 60–70% of max; cardio fitness builds at 70–85%; and 85–100% develops speed and peak performance. Beginners should stay in the lower zones.
Is the 220 minus age formula accurate?
It is an average estimate that can be off by 10–15 bpm for individuals. A lab stress test gives the true max heart rate.
What is the fat-burning zone?
It is usually quoted as 60–70% of max heart rate. At higher intensities you burn more total calories, even if a smaller share comes from fat.
Compare these tools
- BMI Calculator — Calculate your Body Mass Index instantly and see your WHO weight category
You might also need
Related calculators from other categories
Finance
APR Calculator
Estimate the true annual percentage rate of a loan including fees, with monthly payment and total cost breakdown.
Finance
APY Calculator
Convert a nominal rate into the annual percentage yield (APY) for any compounding frequency, or project a deposit balance over a term.
Finance
CAGR Calculator
Calculate the compound annual growth rate (CAGR) of any investment from start to end values. Compare mutual funds, stocks and business growth at a glance.
Finance
Cash Back or Low Interest Calculator
Compare a cash-back loan offer against a lower interest rate and see which one costs less over the full loan tenure.