Logo
CalculatorsPlus
HomehealthHeart Rate Zone

Heart Rate Zone

Calculate your target heart rate training zones for fat burn, cardio, and peak performance.

Our free Heart Rate Zone lets you calculate your target heart rate training zones for fat burn, cardio, and peak performance. It is built for individuals tracking fitness, nutrition, and wellness goals who need fast, reliable results without installing software or creating an account.

Heart Rate Zone runs entirely in your browser on CalculatorsPlus — enter your values, get instant results, and copy or share your output in one click. Your data never leaves your device; we do not store inputs on any server.

Wellness metrics like those from the heart rate zone are most useful when tracked over weeks and months. Record your results, note lifestyle changes, and discuss trends with a qualified health professional when making significant diet or training decisions.

Results update in real time as you change inputs, so you can explore "what if" scenarios — adjust one variable at a time to see how it affects the outcome before committing to a purchase, plan, or decision.

This page includes step-by-step instructions, frequently asked questions, and practical tips below the calculator. Bookmark it for repeat use — many health tasks come up weekly during projects, studies, or financial planning.

Common Uses

  • ✓Set a baseline with the heart rate zone and track progress over time
  • ✓Prepare informed questions for doctors, trainers, or nutritionists
  • ✓Compare estimates across different activity levels or inputs
  • ✓Quick checks during meal planning, workouts, or pregnancy tracking

How to Use the Heart Rate Zone

  1. 1

    Enter your age

    Input your age to calculate maximum heart rate.

  2. 2

    Enter resting heart rate (optional)

    For more accurate zones, provide your resting heart rate.

  3. 3

    View training zones

    See all 5 heart rate training zones with target ranges.

💡 Tips & Tricks

  • •Measure resting heart rate first thing in the morning before getting out of bed.
  • •Most fitness benefits come from training in Zone 2 and Zone 4.
  • •Use a heart rate monitor during exercise for real-time zone tracking.

Frequently Asked Questions

How do I calculate my maximum heart rate?
The most common formula is 220 – age. More accurate formulas like Tanaka (208 – 0.7 × age) exist. A lab-based VO2 max test gives the most precise result.
What are the heart rate training zones?
Zone 1 (50–60%): Recovery. Zone 2 (60–70%): Fat burn/endurance. Zone 3 (70–80%): Aerobic. Zone 4 (80–90%): Threshold/tempo. Zone 5 (90–100%): Maximum effort.
Which zone burns the most fat?
Zone 2 burns the highest percentage of calories from fat, but higher zones burn more total calories. For weight loss, total calorie burn matters more than the fat-burn zone.
What is resting heart rate?
Resting heart rate is your pulse when completely at rest. Normal is 60–100 bpm for adults. Athletes may have resting rates of 40–60 bpm. Lower generally indicates better cardiovascular fitness.

Related Calculators

BMI Calculator

Body Mass Index & weight status

Calorie Calculator

TDEE, calories & macros

Ideal Weight

Healthy weight range by height

View all health tools

Other Categories

Finance CalculatorsMath CalculatorsDate & Time CalculatorsConstruction CalculatorsUnit Conversion Calculators

Share This Tool

Found this calculator useful? Share it with friends or colleagues.