What is the fat-burning zone?

It is roughly 50 to 70 percent of your effort, an easy, conversational pace you can hold for a long time. Higher zones burn more total calories, so the fat-burning zone is a comfortable base rather than the only useful one.

Do I need my resting heart rate?

It makes the estimate more personal. Measure it first thing in the morning before getting up, counting your pulse for a minute.

Verified formulaLast reviewed July 2026

Target Heart Rate Calculator

Find your training heart rate zones so your cardio lands at the right intensity.

Your details

Age

Resting heart rate (bpm)

Calculated live in your browser. Nothing is stored or sent anywhere.

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A mathematical estimate based on validated equations, for education only. It is not a diagnostic tool.

The science

Training at the right heart rate makes cardio far more effective, whether your goal is easy fat-burning work or harder conditioning. This calculator estimates your maximum heart rate and your target zones using the Karvonen method, which factors in your resting heart rate for a more personal result.

The formula

Max HR = 220 minus age; zones via the Karvonen method

Sources

1
Karvonen MJ, et al. The effects of training on heart rate (Karvonen method).
2
American Heart Association target heart rate guidance (heart.org)

Common questions

This tool is for education only and is not a diagnostic device. Consult a licensed clinician before making health decisions.