Enter your age. Add your resting heart rate for more personal zones (the Karvonen method). The calculator shows your maximum heart rate and the beats per minute for each training zone.
Maximum heart rate
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This calculator gives a general estimate for adults and is not medical advice. Talk to a doctor or a registered dietitian before making health decisions.
Maximum heart rate ≈ 208 − 0.7 × age
This formula (Tanaka) fits adults better than the older 220 − age. With a resting rate, the Karvonen method sets each zone as resting rate + percentage × (maximum − resting), which adjusts for fitness.
Measure resting heart rate in the morning before getting up, over a full minute, on a few days, and use the average.
For adults, 60–100 beats per minute is normal; fit people are often between 40 and 60.
Low intensity burns a higher share of fat, but harder exercise burns more calories in total. For weight loss, total energy balance matters most.