What is the maximum heart rate formula?

The most common formula is 220 − Age (Haskell & Fox). More accurate alternatives include Tanaka (208 − 0.7 × Age) for adults over 40, and Gulati (206 − 0.88 × Age) for women.

What heart rate zone burns the most fat?

Zone 2 (60-70% of max HR) is commonly called the 'fat-burning zone' because the highest proportion of calories burned comes from fat. However, higher-intensity zones burn more total calories overall.

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How to Calculate Your Target Heart Rate

Target heart rate (THR) is a range that reflects how fast your heart should be beating during exercise. A person's target heart rate is calculated as a percentage of their maximum heart rate (MHR). There are two main methods:

The Standard Method (Percentage of MHR)

The simplest approach. It takes your estimated Maximum Heart Rate and multiplies it by the intensity percentage.

Formula: THR = MHR × Intensity %

The Karvonen Method (Heart Rate Reserve)

Considered more accurate because it takes your Resting Heart Rate (RHR) into account, reflecting your current fitness level.

Formula: THR = ((MHR − RHR) × Intensity %) + RHR

Max Heart Rate Formulas

Formula Name	Equation	Best For
Haskell & Fox	220 − Age	General population
Tanaka	208 − (0.7 × Age)	Adults over 40
Gellish	207 − (0.7 × Age)	General fitness
Gulati	206 − (0.88 × Age)	Women

Training Zones Explained

Zone 1: Light (50-60%)

Ideal for warm-up and recovery. Improves overall health and aids recovery after harder workouts.

Zone 2: Weight Control (60-70%)

The 'fat-burning' zone. Improves basic endurance and fat metabolism. You should be able to hold a conversation.

Zone 3: Aerobic (70-80%)

The aerobic zone. Improves cardiovascular fitness and muscle strength. Breathing becomes heavier.

Zone 4: Anaerobic (80-90%)

High-intensity training. Increases speed and lactic acid tolerance. Requires significant effort.

Zone 5: Maximum (90-100%)

VO2 Max zone. Maximum effort for short bursts. Improves peak performance. Only for fit individuals.

Frequently Asked Questions

How do I calculate my target heart rate?▼

Standard method: THR = Max HR × Intensity %. Karvonen method: THR = ((Max HR − Resting HR) × Intensity %) + Resting HR.

What is the best max heart rate formula?▼

220 − Age is the most common. For adults over 40, Tanaka (208 − 0.7 × Age) is more accurate. For women, Gulati (206 − 0.88 × Age) is recommended.

Which zone burns the most fat?▼

Zone 2 (60-70%) burns the highest proportion of fat calories, but Zone 3-4 burns more total calories. Both approaches are valid for weight loss.

What should my resting heart rate be?▼

For adults, 60-100 bpm is normal. Well-trained athletes may have resting heart rates of 40-60 bpm. Lower is generally better and indicates better cardiovascular fitness.

⚠️ Safety Warning: These calculations are estimates based on population averages. If you have a heart condition, are on medication (like beta-blockers), or are starting a new exercise program, consult a medical professional before engaging in high-intensity training.

How the calculation works

Karvonen heart-rate zones use heart-rate reserve, which is maximum heart rate minus resting heart rate.

Max HR = 220 − age Target = resting + intensity × (max − resting)

220 minus age is an estimate. A measured maximum is better when you have one. This is training guidance, not a cardiac test.

Worked example: age 40, resting 60 bpm, 70% intensity

Max HR = 220 − 40 = 180 bpm.
Reserve = 180 − 60 = 120 bpm.
70% target = 60 + 0.70 × 120 = 144 bpm.

Karvonen targets, age 40, resting 60

Intensity	Heart rate
50%	120 bpm
70%	144 bpm
85%	162 bpm

Frequently asked questions

What is 70% Karvonen heart rate at age 40 with a resting rate of 60?▼

144 bpm, if maximum heart rate is taken as 180.

What is the simple 70% of max, without resting heart rate?▼

0.70 × 180 = 126 bpm. Karvonen is higher because it starts from the resting rate.

Where does 220 − age come from?▼

It is the Haskell and Fox estimate of maximum heart rate.

Target Heart Rate

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