What heart rate zone burns the most fat?

Zone 2 (60–70% MHR) is often called the fat-burning zone because a higher percentage of calories come from fat. However, higher-intensity zones burn more total calories even if the fat percentage is lower.

How can I measure my actual maximum heart rate?

The most accurate method is a graded exercise test under medical supervision. A field test: after warming up, run at maximum effort for 3 minutes and note your peak HR during the last 30 seconds.

Is a higher or lower resting heart rate better?

Lower resting HR generally indicates better cardiovascular fitness. Athletes often have resting HRs of 40–60 bpm. A normal adult range is 60–100 bpm.

Maximum Heart Rate Calculator

Your Maximum Heart Rate (MHR) is the highest number of times your heart can beat per minute during all-out exertion. It's the foundation for calculating training zones. This calculator uses the Tanaka formula — more accurate than the classic 220−age for people over 40 — to give you your MHR and target training zone for your selected intensity.

Age (years)

Training Zone to Display

How to Use This Calculator

1
Enter your age.
2
Select whether to see your max heart rate or a specific training zone.
3
Click Calculate. The zone result shows the midpoint of that zone.

Frequently Asked Questions

This calculator uses the Tanaka formula: MHR = 208 − (0.7 × age). Research shows it's more accurate than the older 220−age formula, especially for people over 40.

Related Calculators

❤️Heart Rate Zones Calculator ❤️Calories Burned Calculator ❤️BMR Calculator