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MetricsFit
Cardiovascular

Heart Rate Calculator

Calculate your maximum heart rate and personalised training zones.

What is maximum heart rate?

Maximum heart rate (HRmax) is the highest number of beats per minute your heart can reach during maximum intensity exercise. It is used to define cardiovascular training zones and personalise exercise intensity. It decreases with age and varies individually by ±10–15 bpm from formula estimates.

How is it calculated?

The Tanaka formula (208 − 0.7 × age) is more accurate than the classic 220 − age, especially for people over 40. The Karvonen method uses Heart Rate Reserve (HRmax − resting HR) to calculate more precise training zones.

Formula

Tanaka: HRmax = 208 − 0.7 × age Karvonen: Target HR = HRrest + % × (HRmax − HRrest)

⚠️ Limitations

Formulas are statistical estimates. Individual maximum heart rate can vary by ±10–15 bpm. For maximum precision, perform a maximum exercise stress test under medical supervision.

FAQ

For adults, a resting heart rate between 60 and 100 bpm is considered normal. Athletes often have rates of 40–60 bpm.
Zone 2 (60–70% of max HR) uses fat as its primary fuel source. However, higher zones burn more total calories per session.
Zone 5 is safe for healthy individuals during short intervals. Avoid spending more than 10–15% of weekly training volume there.
Regular aerobic exercise (especially Zone 2 training), good sleep, stress management and avoiding stimulants all help lower resting HR over time.