Maximum Heart Rate Calculator

Find your maximum heart rate and ideal training zones for fat burning, aerobic fitness, and peak performance.

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Formulas

Fox = 220 − yaş
Tanaka = 208 − 0.7×yaş
Gellish = 207 − 0.7×yaş
Karvonen (HRR):
Target = RHR + % × (MHR−RHR)

How to use?

  1. 1
    Enter your ageEnter your age in years and choose a formula. Tanaka is more accurate for older adults.
  2. 2
    Get your max heart rateYour maximum heart rate (bpm) and five training zones appear instantly.
  3. 3
    Train in the right zoneZone 2 is optimal for fat burning and base aerobic fitness. Zone 4 builds speed and VO2max.

FAQ

Which formula is most accurate?
The classic Fox formula (220 − age) is widely known but has large individual variation (±10–12 bpm). The Tanaka formula (208 − 0.7×age) is considered more accurate for adults, especially those over 40. A lab VO2max test gives the most precise result.
Which heart rate zone burns fat most efficiently?
Zone 2 (60–70% of max HR) burns the highest percentage of calories from fat, though total calorie expenditure is lower than higher zones. Long, steady Zone 2 sessions are ideal for weight management and building aerobic base.
What is a normal resting heart rate?
Normal adult resting heart rate is 60–100 bpm. Athletes often have 40–60 bpm. A lower resting heart rate generally indicates better cardiovascular fitness. Consistently above 100 bpm at rest warrants medical attention.

Maximum Heart Rate and Training Zones

Your maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximal exercise. Training zones — expressed as percentages of MHR — allow you to target specific fitness goals efficiently.

Training Zone Benefits

  • Zone 1 (50–60%): Warm-up, recovery. Very easy effort.
  • Zone 2 (60–70%): Fat burning, base aerobic fitness. You can hold a conversation.
  • Zone 3 (70–80%): Aerobic conditioning. Breathing is laboured; improves cardiovascular endurance.
  • Zone 4 (80–90%): Anaerobic threshold. Builds speed and VO2max; hard to sustain.
  • Zone 5 (90–100%): Maximum effort. Sprint intervals; only sustainable for seconds to a few minutes.

Heart Rate Reserve and the Karvonen Formula

For more personalised zones, the Karvonen formula uses heart rate reserve (HRR = MHR − resting HR). Target HR = resting HR + intensity% × HRR. Optionally enter your resting heart rate in the calculator to activate Karvonen zones.

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