Weight-Loss Heart Rate Zone Calculator
Just enter your age to automatically calculate the fat-burning heart rate zone (50–70% of your maximum heart rate). Enter your resting heart rate to get a more personalized estimate with the Karvonen formula.
Input
Calculate your maximum heart rate and the fat-burning heart rate zone (about 50–70% of your maximum) from your age. Enter your resting heart rate (optional) for a more personalized estimate using the Karvonen formula.
Result
Fat-burning heart rate zone (50–70% of max heart rate)
90〜126bpm
Use this range as a guide and keep up aerobic exercise at which you can still hold a conversation for at least 20 minutes.
Max heart rate (220 − age)
180 bpm
Zone lower limit (50%)
90 bpm
Zone upper limit (70%)
126 bpm
Enter your resting heart rate to calculate a more accurate estimate with the Karvonen formula.
Exercise intensity zone guide (heart rate: bpm)
| Zone | Intensity | Heart rate guide |
|---|---|---|
| Warm-up (light exercise) | 40–50% | 72–90 |
| Fat-burning zone | 50–70% | 90–126 |
| Endurance (aerobic) zone | 70–85% | 126–153 |
| High-intensity zone | 85–100% | 153–180 |
The fat-burning zone is an intensity at which a high proportion of fat is used for energy. To increase total calories burned, combining higher-intensity aerobic exercise and strength training is also effective.
How it works
- Maximum heart rate is estimated with the simplified formula "220 − age". Actual maximum heart rate varies by individual, so this is only a statistical estimate.
- The fat-burning zone is set at 50–70% intensity of your maximum heart rate (or heart rate reserve). In this range, a higher proportion of fat is used for energy, corresponding to aerobic exercise at which you can still hold a conversation.
- When you enter your resting heart rate, the Karvonen formula (heart rate reserve method) is used. The formula is "target heart rate = (maximum heart rate − resting heart rate) × intensity + resting heart rate".
- The exercise intensity zones are divided into four levels: warm-up (40–50%), fat burning (50–70%), endurance (70–85%) and high intensity (85–100%).
- Exercising in the fat-burning zone uses a high proportion of fat, but total calories burned can be greater with higher-intensity exercise. To increase total calories burned, combining higher-intensity aerobic exercise and strength training is also effective.
- The values shown are reference estimates of exercise intensity. If you have a heart condition or other chronic illness, or are about to make a major change to your exercise habits, consult a doctor or specialist.
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Weight-Loss Heart Rate Zone Calculator