Heart Rate Calculator

How the Heart Rate Calculator Works

This calculator estimates your maximum heart rate, target heart rate zones, and heart rate reserve. These values help you understand how hard your heart should work during exercise for fat burning, endurance training, and peak performance.

Formulas Used

The calculator uses standard heart‑rate formulas:

• Maximum Heart Rate (MHR): 220 − age
• Heart Rate Reserve (HRR): MHR − resting heart rate
• Target Zones:
  • 50% zone = MHR × 0.50
  • 60% zone = MHR × 0.60
  • 70% zone = MHR × 0.70
  • 80% zone = MHR × 0.80
  • 85% zone = MHR × 0.85

Example

Example for a 30‑year‑old with a resting heart rate of 60 bpm:

MHR = 220 − 30 = 190 bpm
50% zone = 95 bpm
85% zone = 161 bpm

Target training range: 95–161 bpm