Heart Rate Zones Calculator
Zones personalised with your resting heart rate.
Your numbers
Your results
Heart Rate Zones Calculator by TheCalcTools
How the Heart Rate Zones Calculator works
Enter your age and resting heart rate, measured when you wake.
Choose a formula for estimated maximum heart rate.
Each zone is resting rate + a percentage of the reserve (max − resting).
The formula
Worked example
Using the default values shown in the calculator:
| Age (years) | 35 |
|---|---|
| Resting heart rate (bpm) | 60 |
| Max heart rate formula | Tanaka: 208 − 0.7 × age |
- Tanaka: max = 208 − 0.7 × 35 = 184 bpm; reserve = 184 − 60.
- Zone 2 is 134 – 146 bpm; zone 4 is 159 – 171 bpm.
Result:
| Estimated max heart rate | 184 |
|---|---|
| Zone 1: Very light (50–60%) | 122 – 134 bpm |
| Zone 2: Light (60–70%) | 134 – 146 bpm |
| Zone 3: Moderate (70–80%) | 146 – 159 bpm |
| Zone 4: Hard (80–90%) | 159 – 171 bpm |
| Zone 5: Maximum (90–100%) | 171 – 184 bpm |
Frequently asked questions
Which formula is better?
Tanaka’s formula is often more accurate for adults over 40. Both are population averages, and your true maximum can differ by 10 bpm or more.
Which zone burns the most fat?
Lower zones use a higher share of fat, but higher zones burn more total calories. A mix is typical in training plans.
Sources and further reading
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.