Heart Rate Calculator
Find your target heart rate zones for exercise
Your Details
Enter info
1580
Measure first thing in morning. Avg: 60-100 bpm
Heart Rate Zones
Max Heart Rate
187 bpm
Maximum during exercise
Resting
70 bpm
HR Reserve
117 bpm
🎯 Target Heart Rate Zones
💡 Training Insight
🏃 For fat burning, aim for Zone 2 (60-70% max HR). For cardio endurance, Zone 3-4 (70-85%).
❓ FAQs
Maximum Heart Rate (MHR) is the highest bpm your heart can achieve during exhaustive exercise. Formula: Tanaka = 208 - (0.7 × age).
5 zones based on % of MHR:
• Zone 1 (50-60%): Very light/Warm-up
• Zone 2 (60-70%): Fat burn
• Zone 3 (70-80%): Cardio
• Zone 4 (80-90%): Hard
• Zone 5 (90-100%): Peak
Measure first thing in morning before getting out of bed. Count pulse at wrist for 60 seconds. Normal: 60-100 bpm. Athletes: 40-60 bpm.
Zone 2 (60-70%) burns highest % from fat. But Zone 3-4 burns more total calories. Mix both for best results!