Calculate your maximum heart rate, target heart rate zones, and resting heart rate fitness assessment using the Karvonen method.
Your target heart rate is the beats-per-minute range you aim for during exercise to train safely and effectively. For moderate exercise it is about 50–70% of your maximum heart rate, and for vigorous exercise 70–85%. Your maximum heart rate is roughly 220 minus your age. So a 40-year-old (max ≈ 180) has a moderate target zone of about 90–126 beats per minute.
| Zone | %MHR | BPM range | Purpose |
|---|
There are two common methods. The simple "220 − age" gives your max heart rate; the more accurate Karvonen formula also factors in your resting heart rate.
This chart shows estimated maximum and moderate-intensity (50–70%) target zones by age, using the 220 − age method.
| Age | Max HR (bpm) | Moderate Zone (50–70%) | Vigorous Zone (70–85%) |
|---|---|---|---|
| 20 | 200 | 100–140 | 140–170 |
| 30 | 190 | 95–133 | 133–162 |
| 40 | 180 | 90–126 | 126–153 |
| 50 | 170 | 85–119 | 119–145 |
| 60 | 160 | 80–112 | 112–136 |
| 70 | 150 | 75–105 | 105–128 |
Both are useful; they suit different needs.
| Feature | 220 − Age | Karvonen |
|---|---|---|
| Uses resting heart rate? | No | Yes |
| Accuracy | Quick estimate | More personalised |
| Best for | Beginners, quick checks | Regular exercisers tracking fitness |
| Effort to use | Very easy | Needs your resting HR |
The so-called "fat-burning zone" (around 60–70% of max HR) burns a higher proportion of calories from fat, but higher-intensity exercise burns more total calories and often more fat overall. For fat loss and general fitness, a mix of moderate steady sessions and some higher-intensity work is most effective. Total calories burned across the week matters more than staying in any single zone.
The Heart Foundation Australia recommends at least 150–300 minutes of moderate-intensity activity (50–70% MHR) per week. Use a heart rate monitor or smart watch to track your zones during exercise.
| RHR (bpm) | Fitness level |
|---|---|
| <50 | Excellent (athlete) |
| 50–60 | Very good |
| 60–70 | Good |
| 70–80 | Average |
| 80–100 | Below average |
| >100 | See a doctor (tachycardia) |
Target Heart Rate (THR) is the heart rate range you should aim for during exercise to achieve a specific training effect. Different intensities produce different physiological adaptations — fat burning, aerobic base building, lactate threshold improvement, or peak cardiovascular capacity. Training in the wrong zone for your goal reduces effectiveness.
| Zone | % of Max HR | Effort Level | Primary Benefit |
|---|---|---|---|
| Zone 1 — Recovery | 50–60% | Easy conversation possible | Recovery, warm-up, active rest |
| Zone 2 — Fat burn / aerobic base | 60–70% | Can speak in sentences | Fat metabolism, endurance base |
| Zone 3 — Aerobic / cardio | 70–80% | Short sentences only | Cardiovascular efficiency |
| Zone 4 — Anaerobic / threshold | 80–90% | Uncomfortable, short phrases | Speed, lactate threshold |
| Zone 5 — Maximum / sprint | 90–100% | Cannot speak | Peak capacity, VO2max |
| Zone | Target HR Range | Example Activity |
|---|---|---|
| Zone 1 (50-60%) | 90–108 bpm | Slow walking, gentle yoga |
| Zone 2 (60-70%) | 108–126 bpm | Brisk walk, easy jog |
| Zone 3 (70-80%) | 126–144 bpm | Moderate run, cycling |
| Zone 4 (80-90%) | 144–162 bpm | Tempo run, hard cycling |
| Zone 5 (90-100%) | 162–180 bpm | Sprints, HIIT intervals |
What is my target heart rate for fat burning?
Zone 2 (60-70% of maximum heart rate) is most associated with fat metabolism. For a 40-year-old with max HR ~180 bpm: target 108-126 bpm. However, total calorie burn matters more than the fuel source for fat loss — you burn more total calories at higher intensities even if the proportion from fat is lower.
How do I calculate my maximum heart rate?
The Tanaka formula (206.9 − 0.67 × age) is the most validated for adults. Example for age 35: 206.9 − (0.67 × 35) = 183 bpm. The older '220 − age' formula overestimates max HR in older adults. The only truly accurate method is a supervised VO2max test — formula estimates vary by ±10-15 bpm.
What is a healthy resting heart rate?
For adults, 60-100 bpm is the normal range. Fit individuals often have resting heart rates of 40-60 bpm, indicating efficient cardiac output. A resting HR consistently above 100 bpm (tachycardia) should be evaluated by a doctor. Tracking resting HR over time is an excellent indicator of improving (or declining) cardiovascular fitness.
What is HIIT and which heart rate zone does it use?
HIIT (High-Intensity Interval Training) alternates periods of Zone 4-5 intensity (80-100% max HR) with Zone 1-2 recovery periods. A typical HIIT session might involve 20-30 seconds of all-out effort followed by 60-90 seconds of easy recovery, repeated 8-12 times. HIIT improves VO2max and burns significant calories in shorter time than steady-state cardio.
How do I calculate my target heart rate?
First estimate your maximum heart rate as 220 minus your age. Then multiply by your intensity target — 50–70% for moderate exercise, 70–85% for vigorous. For a more personalised figure, use the Karvonen formula, which also factors in your resting heart rate. The calculator above does both automatically.
What is a good target heart rate by age?
It falls as you age because maximum heart rate declines. For moderate exercise, a 20-year-old aims for about 100–140 bpm, a 40-year-old about 90–126 bpm, and a 60-year-old about 80–112 bpm. See the age chart above for maximum and target zones at each decade.
What is the Karvonen formula?
The Karvonen formula calculates target heart rate using your heart rate reserve: ((max HR − resting HR) × intensity %) + resting HR. Because it includes your resting heart rate, it gives a more individual target than the simple 220 − age method, especially useful as your fitness improves.
What is the best heart rate for fat loss?
The "fat-burning zone" is roughly 60–70% of your maximum heart rate, where a higher share of calories comes from fat. However, higher-intensity exercise burns more total calories and often more fat overall. For fat loss, focus on total weekly activity rather than staying in one specific zone.
Is 220 minus age accurate for everyone?
It is a useful general estimate but not exact. Real maximum heart rate varies between individuals of the same age, sometimes by 10–20 beats. Fitness level, genetics and some medications all affect it. Use the result as a guide and adjust based on how you feel during exercise.
Do medications affect my target heart rate?
Yes. Some medications, especially beta-blockers, lower your heart rate and maximum heart rate, making standard formulas inaccurate. If you take heart or blood-pressure medication, ask your doctor how to gauge exercise intensity — often using perceived effort rather than a heart-rate target.
When should I see a doctor before exercising?
Speak with a healthcare professional before starting vigorous exercise if you have heart disease, chest pain, dizziness, an irregular heartbeat, or other significant health conditions, or if you are older and previously inactive. If you feel chest pain, faintness or unusual breathlessness during exercise, stop and seek medical advice.