Target Heart Rate Calculator

Target heart rate is the range of heart beats per minute that indicates you are exercising at the appropriate intensity for your fitness goal. Different zones correspond to different physiological benefits.

The Karvonen method calculates target heart rate using your heart rate reserve (maximum HR minus resting HR). It is more personalized than simply using a percentage of maximum HR alone.

The fat burn zone (60-70% of max HR) is often cited for fat loss because a higher proportion of calories come from fat at lower intensities. However, higher intensity zones burn more total calories, which is more important for overall fat loss.

Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds or count for 15 seconds and multiply by 4. Normal range is 60-100 bpm; athletes may be 40-60 bpm.

The 220-age formula is a population average with significant individual variation (standard deviation of about 10-12 bpm). Actual maximum HR should ideally be measured through a supervised maximal exercise test.

Warm-up (50-60%): Recovery and warm-up. Fat burn (60-70%): Endurance and fat metabolism. Aerobic (70-80%): Cardiovascular fitness. Anaerobic (80-90%): Speed and power. Maximum (90-100%): Peak performance training.