What zone burns the most fat?

Zone 2 (60–70% of MHR) is known as the fat-burning zone. While the percentage of fat burned is higher, total calorie burn is lower than in higher intensity zones.

Is the 220 minus age formula accurate?

It is a widely-used estimate. Actual maximum heart rate can vary by ±10–20 bpm. A supervised maximal exercise test gives the most accurate result.

How do I measure my heart rate during exercise?

Use a chest strap heart rate monitor for the most accuracy, or a wrist-based monitor on a smartwatch. Counting pulse beats manually is less accurate during exercise.

Heart Rate Zone Calculator

The Heart Rate Zone Calculator estimates your maximum heart rate and the five training zones used in cardiovascular exercise. Training in the right zone helps you burn fat, improve endurance, or build speed depending on your goal. The calculator uses the widely-used 220 minus age formula to estimate maximum heart rate.

Age(years)

Training Zone

How to Use This Calculator

1
Enter your age in years.
2
Select the training zone that matches your workout goal.
3
Click Calculate to see your target heart rate in beats per minute.
4
Use a heart rate monitor during exercise to stay in your target zone.

Frequently Asked Questions

Maximum heart rate (MHR) is the highest heart rate achievable during maximum exertion. The commonly used estimate is 220 minus your age in beats per minute.

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