Heart Rate Calculator
From your age and optional resting heart rate, get your maximum heart rate and five training zones in bpm, using the Karvonen formula when resting HR is given.
Note: These calculations are for informational purposes only and do not replace professional tax or financial advice. All information without guarantee.
FAQ
Frequently Asked Questions
What is a normal resting heart rate?
A normal resting heart rate for adults is 60-100 beats per minute. Well-trained athletes may have a resting rate of 40-60 bpm. Consistently high or low rates should be discussed with a doctor.
How do I calculate my target heart rate zones?
First estimate maximum heart rate (roughly 220 minus age). Fat burning zone is 60-70% of max, aerobic zone 70-80%, anaerobic zone 80-90%. The Karvonen formula uses resting heart rate for more accuracy.
Does this calculator replace a doctor visit?
No. This calculator provides general orientation only. For medical questions, or before starting a diet, therapy or treatment, always consult a qualified physician or therapist.
Guide
What is the Heart Rate Calculator?
The heart rate calculator computes the maximum heart rate and optimal training zones for endurance exercise.
How does the Heart Rate Calculator work?
Enter your age and optionally your resting heart rate. The maximum heart rate is estimated using the formula 220 minus age. Training zones (base, fat burning, endurance, anaerobic) are computed as percentage ranges of HRmax.
Key Data and Facts
HRmax approx. 220 - age. Fat burning: 60-70% HRmax. Endurance: 70-80%. Anaerobic: 80-90%. Resting heart rate: 60-100 bpm (athletes: 40-60 bpm).
Step-by-Step Guide
How to calculate your training heart rate step by step: 1. Enter your age: the maximum heart rate (HRmax) is estimated as 220 minus age. 2. Optional: measure your resting heart rate: take your pulse over 60 seconds in the morning before getting up. Normal value: 60-100 bpm, trained athletes 40-60 bpm. 3. Calculate HRmax: HRmax = 220 - age. More precisely (Tanaka formula): HRmax = 208 - 0.7 x age. 4. Determine training zones (simple method): Zone 1 – recovery: 50-60 % HRmax. Zone 2 – fat burning: 60-70 % HRmax. Zone 3 – aerobic endurance: 70-80 % HRmax. Zone 4 – anaerobic threshold: 80-90 % HRmax. Zone 5 – maximum: 90-100 % HRmax. 5. Karvonen method (more precise): training HR = resting pulse + (HRmax - resting pulse) x intensity. This method takes your individual fitness level into account via the resting pulse.
Calculation Example
Age 40 years, resting heart rate 65 bpm: HRmax = 220 - 40 = 180 bpm. Fat burning (60-70 %): 108-126 bpm. Karvonen at 65 %: 65 + (180 - 65) x 0.65 = 140 bpm.
Sources
Official sources
Calculations are based on applicable German laws and official data:
Full methodology at Methodology.
Reviewed by Konstantin Iakovlev · Last updated:
Health
Related Calculators
BMI Calculator
Enter your height and weight to get your body mass index and its WHO category: underweight, normal weight, overweight or obese.
Calorie Calculator
Get your basal metabolic rate (Mifflin-St Jeor) and daily calorie needs by activity level from age, height, weight and sex, plus targets to lose or gain weight.
Ovulation Calculator
Enter the first day of your last period and your cycle length to see the estimated ovulation date, fertile days and next period, also on a monthly calendar.
Due Date Calculator
From the first day of your last period, get the due date by Naegele's rule plus the current pregnancy week, trimester, days remaining and key milestone dates.