Target Heart Rate Calculator

Find your maximum heart rate and all 5 training zones — from recovery to peak intensity. Know exactly which zone you're in for fat burning, aerobic fitness, or high-intensity training.

Your stats Karvonen method
yrs
bpm
Measure in the morning before getting up. Leave blank for estimated 60 bpm.
FAQs
What heart rate zone burns the most fat? ›
Zone 2 (60–70% of max HR) is the "fat-burning zone" — at this intensity, fat provides the highest percentage of fuel. However, higher intensity zones burn more total calories per minute even if a smaller percentage comes from fat. For overall calorie deficit and weight loss, a mix of Zone 2 and Zone 3–4 training is more effective than staying exclusively in the fat-burning zone.
What is the Karvonen method? ›
The Karvonen method calculates target heart rate using your heart rate reserve (HRR = max HR − resting HR). Target HR = (HRR × intensity%) + resting HR. This is more personalized than simply using a percentage of max HR because it accounts for your fitness level (reflected in resting HR). A well-trained athlete with a low resting HR will have different zone boundaries than a sedentary person at the same age.