What is the Heart Rate Zone Calculator?
Find your maximum heart rate and five training zones using the Karvonen method. Our health and fitness calculators use validated, published equations — such as Mifflin-St Jeor for metabolic rate and the U.S. Navy method for body fat — to give you a solid starting point for training and nutrition.
How to use the Heart Rate Zone Calculator
- Enter your age, your resting heart rate.
- Results update automatically as you type; you can also press Calculate.
- Read the output: estimated max heart rate, training zones.
- Use the 📊 chart to see the result visually, then copy or share it.
Formula and method
Worked example
With age = 35 years, resting heart rate = 62 bpm, the Heart Rate Zone Calculator returns estimated max heart rate: 184 bpm.
Tips for better results
- Equations estimate population averages; your individual numbers may differ.
- Track trends over weeks rather than reacting to a single reading.
- Pair calculators with professional guidance for medical conditions, pregnancy or major diet changes.
⚠️ This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.
Frequently asked questions
What does the Heart Rate Zone Calculator do?
Find your maximum heart rate and five training zones using the Karvonen method.
How is it calculated?
The Heart Rate Zone Calculator uses this method: Max HR = 208 − 0.7 × age (Tanaka); Zone HR = Resting + %intensity × (Max − Resting).
Can you show an example?
With age = 35 years, resting heart rate = 62 bpm, the Heart Rate Zone Calculator returns estimated max heart rate: 184 bpm.
Is the Heart Rate Zone Calculator accurate?
It uses standard published formulas and is tested against known values, but results are estimates for guidance. This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.
Is this tool free and private?
Yes — the Heart Rate Zone Calculator is completely free with no sign-up, and it runs entirely in your browser, so the values you enter are never uploaded to our servers.
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