Heart Rate Calculator
Calculate your maximum heart rate and target heart rate zones for exercise.
Heart Rate Calculator
Calculate your maximum heart rate and target heart rate zones for exercise.
Real-World Examples
220 − 30 = 190; 50–85% = 95–162 bpm
Target zone: 95–162 bpm
220 − 50 = 170; 50–85% = 85–145 bpm
Target zone: 85–145 bpm
220 − 20 = 200; 60–85% = 120–170 bpm
Training zone: 120–170 bpm
Common Mistakes to Avoid
Treating 220−age as exact
Fix: The 220−age formula has a standard deviation of about 10–12 bpm. A 30-year-old's true max could be 178–202. Use it as a guideline; a field test or lab test gives a more accurate max HR.
Staying only in the fat-burn zone to lose fat
Fix: The fat-burn zone burns a higher percentage of fat but fewer total calories. Higher intensity burns more total calories and often more total fat. Combine both intensities for the best results.
Exercising above 85% without a base
Fix: High-intensity work above 85% is demanding and raises injury and overtraining risk. Build an aerobic base first, then add intervals. Beginners should stay mostly in the 50–70% range.