Cardio & Fat Burn Training
Heart Rate Calculator
Find your maximum heart rate, all 5 training zones and your heart rate for fat burn. Includes Karvonen method for precise targets.
Calculate your heart rate zones
Takes 20 seconds · No login required
💡 Add your resting heart rate (measured after waking) for more precise Karvonen zones
Heart Rate Science
Heart Rate Calculator — Maximum Heart Rate & Training Zones
A free heart rate calculator finds your maximum heart rate, all 5 heart rate training zones and your fat burn zone from your age and resting heart rate. It uses the Tanaka formula — the most accurate equation for maximum heart rate — and the Karvonen method for personalised zone calculation.
This free heart rate calculator uses the Tanaka formula (208 − 0.7 × age) — the most accurate equation for estimating maximum heart rate — to calculate all 5 heart rate training zones. If you enter your resting heart rate, it uses the Karvonen method for even more precise zone targets. Per Tanaka et al. (NIH/PubMed), this formula is more accurate than the classic Fox equation across all age groups.
The classic Fox formula (220 − age) overestimates maximum heart rate in older adults and underestimates it in younger adults. The maximum heart rate calculator using Tanaka is more accurate across all age groups and is the formula used by most sports physiologists today. According to American Heart Association guidelines, the target heart rate zone for moderate exercise is 50–85% of maximum heart rate. The healthy heart rate at rest is 60–100 bpm as confirmed by WHO cardiovascular health guidelines.
Heart Rate for Fat Burn — Zone 2 Explained
The heart rate for fat burn is Zone 2 — 60–70% of maximum heart rate. At this intensity, your body preferentially oxidises fat as fuel rather than carbohydrate. Zone 2 cardio (30–60 minutes at this intensity) is the most efficient training method for fat loss while preserving muscle mass. This is also the optimal heart rate for weight loss — sustainable, repeatable and effective for heart rate by age across all fitness levels.
For Indians specifically, Zone 2 walking (brisk walk at a pace where you can hold a conversation) is the most accessible and sustainable fat-burning exercise — no gym required. A 30-minute brisk walk 5× per week at your Zone 2 heart rate burns approximately 150–200 kcal of fat per session. The heart rate chart in your result shows all 5 zones with your personalised bpm range and a visual intensity ruler.
Training Zones Guide
Heart Rate Zones Calculator — All 5 Zones Explained
The heart rate zones calculator divides your training intensity into 5 zones, each with different physiological effects. Knowing your zones transforms random cardio into targeted, purposeful training.
| Zone | % Max HR | What it trains | Effort |
|---|---|---|---|
| Zone 1 — Recovery | 50–60% | Active recovery, fat at low rate | Very easy |
| Zone 2 — Fat Burn | 60–70% | Fat oxidation, aerobic base, insulin sensitivity | Comfortable — conversational |
| Zone 3 — Aerobic | 70–80% | Cardiovascular fitness, endurance | Moderate — slightly breathless |
| Zone 4 — Threshold | 80–90% | Lactate threshold, speed, power | Hard — short sentences only |
| Zone 5 — Maximum | 90–100% | VO₂ max, speed, explosive power | Maximum — seconds to minutes only |
Target Heart Rate for Weight Loss
The target heart rate for weight loss is Zone 2. While higher zones burn more calories per minute, Zone 2 burns a higher percentage of those calories from fat and is sustainable for long enough to accumulate meaningful fat burn. The best cardio for weight loss is the kind you can do consistently — and Zone 2 is the most sustainable.
Resting Heart Rate
Resting Heart Rate Calculator — What's a Healthy Heart Rate?
Heart Rate by Age — Normal Ranges
Your resting heart rate is one of the simplest indicators of cardiovascular health. Measure it first thing in the morning before getting out of bed for the most accurate reading. A lower resting heart rate generally indicates better cardiovascular fitness.
| Range | Category | What it means |
|---|---|---|
| Below 60 bpm | Athletic | Common in trained endurance athletes |
| 60–70 bpm | Excellent | Indicates good cardiovascular fitness |
| 70–80 bpm | Normal | Healthy range for most adults |
| 80–100 bpm | Acceptable | Worth monitoring, add more cardio |
| Above 100 bpm | Tachycardia | Consult a doctor |
The heart rate chart above shows your resting heart rate category. The ideal heart rate at rest for a healthy adult is 60–70 bpm — this is the target to work towards through consistent aerobic training. If your RHR is improving (decreasing) over weeks of consistent cardio, your cardiovascular fitness is improving regardless of how fast you run.
Heart Rate Training
Heart Rate Training Zones — Using the Heart Rate Calculator for Fitness
Effective training uses all 5 heart rate training zones strategically. Most recreational exercisers make the mistake of training too hard too often — staying in Zones 3–4 when they should be in Zone 2. The 80/20 rule from elite endurance training: 80% of training time in Zone 2, 20% in Zones 4–5.
Use the free heart rate calculator above to identify your exact bpm thresholds. Track your zones during workouts using a fitness tracker or heart rate monitor. Consistent Zone 2 training improves fat burning efficiency, mitochondrial density and cardiovascular endurance — the foundation of all fitness.
Frequently Asked Questions
Results are estimates. Consult a doctor before making health decisions.