Free Heart Rate Calculator Online
This free heart rate calculator estimates your maximum heart rate and shows personalized target heart rate zones for exercise. Choose the Standard or Karvonen method, enter your age and resting heart rate, and calculate your training zones online instantly.
Maximum Heart Rate
Enter your age above
How the Heart Rate Calculator Works
This free online heart rate calculator computes your maximum heart rate (MHR) and divides it into five training zones. The Standard method uses the classic 220 minus your age formula. For a 30-year-old, that gives a max heart rate of 190 BPM.
The Karvonen method is more personalized. It uses your heart rate reserve (MHR minus resting heart rate) and adds your resting heart rate back to each zone boundary. Someone with a resting heart rate of 60 BPM gets different zones than someone at 80 BPM, even at the same age. Use the heart rate calculator to compare both methods online.
Each zone targets a different physiological response. Training in the right heart rate zone ensures you get the benefit you want — whether that is fat burning, endurance, or sprint power.
Heart Rate Zones Explained
| Zone | % of MHR | Benefit |
|---|---|---|
| Zone 1 Warm-up | 50–60% | Active recovery, improves general health |
| Zone 2 Fat Burn | 60–70% | Builds aerobic endurance, burns fat |
| Zone 3 Cardio | 70–80% | Improves cardiovascular capacity |
| Zone 4 Hard | 80–90% | Increases speed and anaerobic threshold |
| Zone 5 Maximum | 90–100% | Sprint performance, neuromuscular power |
Karvonen vs. Standard Heart Rate Formula
Standard (220 - Age)
Quick and simple. Uses only your age to estimate max heart rate. Good for beginners who do not know their resting heart rate. Accuracy is within about 10–12 BPM for most people. The heart rate calculator defaults to this method.
Karvonen (Heart Rate Reserve)
Uses both age and resting heart rate. Produces more accurate zones because a fit person with a low resting heart rate gets higher zone boundaries than an untrained person. Recommended if you know your resting heart rate.
How to Measure Your Resting Heart Rate
Measure first thing in the morning before getting out of bed for the most accurate reading.
Place two fingers on the inside of your wrist (radial pulse) or on your neck (carotid pulse).
Count beats for 60 full seconds, or count for 30 seconds and multiply by 2.
Average readings over 3 to 5 mornings. Normal adult resting heart rate is 60 to 80 BPM.
Frequently Asked Questions
Disclaimer: This free online heart rate calculator provides general estimates for informational purposes only. Individual heart rate responses vary based on fitness level, medications, and medical conditions. Consult a healthcare provider before starting any exercise program, especially if you have a heart condition.
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