Heart Rate Calculator

This Heart Rate Calculator uses the Karvonen Formula to calculate your target heart rate zones based on your age, resting heart rate, and workout intensity.

Resting heart rate should be measured in the morning before activity.

Heart Rate Results

Maximum Heart Rate
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Heart Rate Reserve
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Target Heart Rate
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Training Zone
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What Is Target Heart Rate?

Target heart rate is the ideal range at which your heart should beat during exercise to improve cardiovascular fitness while avoiding overtraining.

The Karvonen Formula

This calculator uses the Karvonen method, which accounts for resting heart rate and provides more personalized results:

Target HR = (Max HR − Resting HR) × Intensity + Resting HR

Heart Rate Training Zones

  • 50–60%: Light activity, warm-up
  • 60–70%: Fat burning
  • 70–80%: Cardio endurance
  • 80–90%: Performance training
  • 90%+: Maximum effort

Why Resting Heart Rate Matters

  • Reflects cardiovascular fitness
  • Lower resting HR often indicates better endurance
  • Improves accuracy of heart rate zones

Frequently Asked Questions

For most adults, a resting heart rate between 60 and 80 bpm is normal. Athletes may have lower values.
Yes. The Karvonen formula includes resting heart rate, making it more accurate and personalized.
Fat burning typically occurs between 60% and 70% of heart rate reserve.
Yes. Beginners should start with lower intensity zones and gradually increase intensity.