Heart Rate Zones Calculator
Health & FitnessCalculate your 5 heart rate training zones using the Karvonen formula to optimize fat burning, aerobic fitness, and peak performance.
Max Heart Rate
Estimated maximum heart rate
Zone 2 — Fat Burn (low)
140 bpm
60% heart rate reserve
Zone 2 — Fat Burn (high)
153 bpm
70% heart rate reserve
Zone 3 — Aerobic (high)
165 bpm
80% heart rate reserve
Zone 4 — Threshold (high)
178 bpm
90% heart rate reserve
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Odeh Ahwal0people find this calculator helpful
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Saved
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Health & Fitness calculators
Frequently Asked Questions
What is the Karvonen formula?
The Karvonen formula calculates heart rate zones using your heart rate reserve (max HR minus resting HR). This is more accurate than simple percentage-of-max formulas because it accounts for your individual fitness level.
Which zone burns the most fat?
Zone 2 (60-70% of max HR) burns the highest percentage of calories from fat. However, higher zones burn more total calories per minute. For overall fat loss, a mix of Zone 2 base work and higher intensity intervals is most effective.
How do I find my resting heart rate?
Measure it first thing in the morning before getting out of bed, using your finger on your wrist or neck pulse. Count beats for 60 seconds, or 30 seconds and multiply by 2. Take the average over 3-5 days.
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