Heart Rate Calculator

Maximum heart rate equals 220 minus age

Solution

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How It Works

This calculator estimates three key heart-rate metrics. Maximum heart rate (HRmax) is the fastest your heart can beat during all-out effort. Heart rate reserve is the difference between max and resting rates, representing your usable training range. The Karvonen method then uses that reserve to set personalized target zones for each exercise intensity.

Example Problem

A 30-year-old with a resting heart rate of 65 bpm wants to find their 70% Karvonen target.

  1. Max HR (common): 220 − 30 = 190 bpm
  2. HR reserve: 190 − 65 = 125 bpm
  3. Target HR at 70%: (125 × 0.70) + 65 = 152.5 bpm

Frequently Asked Questions

How accurate is the 220 minus age formula?

The 220 − age formula is a rough estimate with a standard deviation of about ±12 bpm. Alternative formulas (Inbar, Londeree, Miller) may be more accurate for specific populations, but a clinical stress test is the only precise way to measure max HR.

What is a good resting heart rate?

A normal resting heart rate for adults is 60–100 bpm. Well-trained athletes may have resting rates as low as 40–50 bpm. A lower resting rate generally indicates better cardiovascular fitness.

What heart rate zone burns the most fat?

The “fat-burning zone” is roughly 60–70% of max HR. While a higher percentage of calories come from fat at lower intensities, higher-intensity exercise burns more total calories and fat overall per session.

Why use the Karvonen method instead of simple percentage?

The Karvonen method accounts for resting heart rate, giving a more personalized zone. Two people with the same max HR but different resting rates will get different target zones, reflecting their individual fitness levels.

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