How do I measure my resting heart rate?

Measure your pulse for 60 seconds first thing in the morning before getting out of bed or consuming caffeine.

Health & Fitness Tools

Target Heart Rate & Training Zones Calculator

Maximize your workouts by training in the correct cardiovascular heart rate zone. Calculate your estimated Maximum Heart Rate and view personalized Beats Per Minute (BPM) ranges for Warm-Up, Fat Burning, Aerobic Endurance, and Anaerobic Threshold.

Computed locally on your device with complete privacy.

Target Heart Rate Calculator

Real-time financial, business margin, fitness, and health equations computed 100% locally.

Cardiovascular Metrics

Age

Resting Heart Rate (BPM)

Target Heart Rate Zones

Fat Burn Zone (60-70%)

140 - 153 BPM

Cardio Zone (70-85%)

153 - 171 BPM

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How to Use Target Heart Rate Calculator

Enter Age

Input your age to calculate estimated Maximum Heart Rate (HRmax).

Enter Resting Heart Rate (Optional)

For higher precision, input your morning resting heart rate to utilize the Karvonen Heart Rate Reserve method.

Review 5 Zones

Explore the 5 training zones and match your exercise to your specific fitness goals.

About Target Heart Rate Calculator

Heart rate training zones are calculated as a percentage of your maximum cardiac capacity. Zone 2 (60-70% HRmax) prioritizes fat oxidation and mitochondrial density, while Zone 4 (80-90% HRmax) improves lactate threshold and VO2 max.

Key Features

Calculates all 5 heart rate training zones (Recovery, Fat Burn, Aerobic, Anaerobic, Max Effort)
Supports Tanaka formula [208 - (0.7 × age)] and Karvonen Heart Rate Reserve method
Color-coded visual BPM target gauge
Goal recommendations for weight loss, 10K running, and HIIT conditioning
100% private client-side processing

Frequently Asked Questions

Zone 2 (roughly 60% to 70% of Maximum Heart Rate) is often designated the 'Fat Burn Zone' because the body utilizes a higher ratio of stored fatty acids as its primary metabolic fuel compared to carbohydrates.

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