Find your target heart rate zones using the Karvonen formula based on your age and resting heart rate
This calculator uses the Karvonen (Heart Rate Reserve) method to determine your target heart rate zones for exercise. By accounting for your resting heart rate, this method provides a more personalized and accurate training intensity range than simpler age-based formulas alone. Knowing your target heart rate helps you train at the right intensity for your fitness goals.
Maximum Heart Rate is calculated using both the standard formula (220 - age) and the Tanaka formula (208 - 0.7 × age). Heart Rate Reserve (HRR) = MaxHR - RestingHR. Target HR = (HRR × Intensity) + RestingHR for each zone.
The standard formula (220 - age) has been used for decades but tends to overestimate Max HR in older adults and underestimate it in younger adults. The Tanaka formula (208 - 0.7 × age) is more accurate across a wider age range and is increasingly preferred in exercise physiology.
The moderate intensity zone (50-70% of HRR) is often called the fat-burning zone because a higher percentage of calories burned come from fat. However, the vigorous zone (70-85%) burns more total calories per minute. For overall fitness and weight loss, incorporating both zones is most effective.