Heart Rate Zone Calculator
Calculate your optimal heart rate zones for different types of training. Maximize your workouts with targeted heart rate training.
Measure when you wake up, before getting out of bed
About the Heart Rate Zone Calculator
Our free heart rate zone calculator estimates your target heart rate zones for cardio, fat burn, and recovery based on age and resting heart rate. Use max HR (e.g. 220 − age) or enter your own. Zones help you train at the right intensity. For calorie and energy needs try our TDEE calculator or calorie calculator.
You may also find our TDEE calculator and calorie calculator useful.
Frequently Asked Questions
What are heart rate zones?
Zones are ranges of heart rate (e.g. 50–60% of max) used for different training goals: recovery, fat burn, aerobic, anaerobic, and max effort.
How do I find my max heart rate?
A common estimate is 220 minus your age. For a more accurate value you can do a supervised max test; this calculator uses the formula estimate.
What zone is best for fat loss?
Moderate zones (e.g. 60–70% max HR) are often cited for fat burn during longer sessions. Total calories burned and diet matter more than zone alone.