Why use the Karvonen formula?

The standard '220 - Age' formula is a rough estimate. Karvonen incorporates your resting heart rate, making the zones more personalized to your fitness level.

Which zone burns the most fat?

Zone 2 (60-70% intensity) is often cited as the 'fat burning zone' where the body uses fat as its primary fuel source.

When should I measure resting heart rate?

Ideally, measure it in the morning right after waking up, before getting out of bed.

Target Heart Rate Calculator

Identify your target heart rate zones for different training intensities (fat burn, cardio, peak).

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Disclaimer: This tool provides estimates for informational and educational purposes only. It does not constitute professional financial, medical, or legal advice. Please consult with a qualified professional before making any significant decisions based on these estimations.

Common Use Cases

general awareness and educational estimates
wellness planning alongside professional guidance
tracking simple ranges over time

What is Target Heart Rate Calculator?

The Target Heart Rate Calculator helps you train at the right intensity by calculating your heart rate zones. Using the Karvonen formula (if resting HR is provided), it determines personalized zones for warm-ups, fat burning, aerobic endurance, anaerobic training, and maximum effort.

How to Use This Tool

1Enter your age
2Optionally enter your resting heart rate
3View your 5 training zones (Zone 1 to Zone 5)

Example

Input

Age: 30, Resting HR: 60

Output

Zone 2: 138 - 151 bpm

Before You Rely on This Result

UtilityNest keeps tools in this category focused on transparency: short instructions, a worked example, and plain-language guidance so you can review the result before you depend on it.

Check that the inputs reflect your real situation before you rely on the estimate.
Rules, rates, health needs, and legal requirements may vary by country, state, insurer, or provider.
Use this result as a starting point, then confirm important decisions with official sources or a qualified professional.

Frequently Asked Questions

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