Target Heart Rate Calculator

First estimate your maximum heart rate as 220 − age. Your target training zones are then percentages of that max: about 50–70% for fat burning and 70–85% for cardio. For a 40-year-old, max is 180 bpm, so the cardio zone is roughly 126–153 bpm.

Karvonen personalizes zones using your resting heart rate: target = intensity × (max HR − resting HR) + resting HR. It is more accurate than plain % of max because it accounts for your fitness. Enter your resting HR above to use it.

Roughly 50–70% of your maximum heart rate. At this lower intensity a higher share of calories comes from fat, though higher-intensity work burns more total calories. Both have a place in a training plan.

Measure your pulse for 60 seconds first thing in the morning before getting up, ideally on several days. A typical adult resting heart rate is 60–100 bpm; well-trained athletes are often 40–60.

It is a widely used estimate but can be off by ±10–12 bpm for any individual. Alternatives like 208 − 0.7 × age (Tanaka) fit older adults better. Use these zones as guidance, and for medical conditions consult a doctor.