Skip to content
Calixo

Heart Rate Zone Calculator

Find your target heart rate zones for fat burning and cardio training.

Inputs

Saved Scenarios

— select 2+ to compare

Max Heart Rate (bpm)

190

Fat Burn Zone (Low)

114

Fat Burn Zone (High)

133

Cardio Zone (Low)

133

Cardio Zone (High)

162

Spark says

How it's calculated

Formula

Max HR=220−AgeMax\ HR = 220 - Age
Age
— Your age in years

What is the Heart Rate Zone Calculator?

This calculator uses the common 220-minus-age formula to estimate your maximum heart rate, then derives target training zones as percentages of that maximum.

How to use it

  1. 1 Enter your age.

Worked examples

Age 30

Max HR is 190 bpm; fat burn zone is 114-133 bpm.

Try it

Limitations

  • •The 220-age formula is a population average with meaningful individual variation — a fitness professional can measure your actual max HR more precisely.

Frequently asked questions

Is 220 minus age accurate?

It's a widely used estimate but can be off by 10-20 beats for some individuals — treat it as a reasonable starting point rather than an exact figure.

Sources & references