Heart Rate Calculator helps you find your Maximum Heart Rate (Max HR) and full training zones using the scientifically accurate Tanaka formula. Discover your warm-up, fat-burning, cardio, and peak performance zones instantly.
Heart Rate Calculator (PRO)
How the Heart Rate Calculator Works
This calculator uses the scientifically validated Tanaka formula to estimate your Maximum Heart Rate.
Tanaka Formula
Max HR = 208 – (0.7 × age)
This modern formula is more accurate than the classic “220 – age” method and works better for both athletes and non-athletes.
Heart Rate Training Zones
Each training zone improves a different aspect of cardiovascular fitness:
- Zone 1 (50–60%): Warm-up and recovery.
- Zone 2 (60–70%): Ideal for fat burning and endurance.
- Zone 3 (70–80%): Aerobic improvement and stamina building.
- Zone 4 (80–90%): Hard training, speed, and power.
- Zone 5 (90–100%): Peak performance.
Useful Tools
Heart Rate Calculator – FAQ
What formula does this tool use?
The Tanaka formula (208 – 0.7 × age), which is more accurate than 220 – age.
Which heart rate zone burns the most fat?
The 60–70% zone (Zone 2) is best for fat-burning.
Are high heart rate levels dangerous?
Sustaining more than 90% of Max HR for long periods can be risky.
Does resting heart rate matter?
Yes — a lower resting HR usually indicates better cardiovascular health.