Heart Rate Zone Calculator
Heart-rate zones are a simple way to plan cardio intensity. Max HR ≈ 220 − age is a population estimate with a wide individual spread. Use a chest strap or watch as a guide, not a medical monitor.
Estimated max HR185 bpm
Zone 1 (50–60%)93–111 bpm
Zone 2 (60–70%)111–130 bpm
Zone 3 (70–80%)130–148 bpm
Zone 4 (80–90%)148–167 bpm
Zone 5 (90–100%)167–185 bpm
Not medical advice. Stop exercise if you feel unwell.
Formula
Max HR ≈ 220 − age. Zone = max × percentage.
How to use this calculator
- Enter age.
- Read estimated max HR.
- Use zones as training bands, not medical limits.
Examples
Age 40
Max ≈ 180 bpm. Zone 2 (60–70%) ≈ 108–126 bpm.
FAQ
Is 220 minus age accurate?+
It is a rough average. Some people vary by 10–20 bpm. Lab tests and field tests are more precise.
Related tools
CalculatorBMI CalculatorCalculate body mass index from height and weight in metric or US units. See BMI category, formula, and healthy range.CalculatorBMR CalculatorEstimate basal metabolic rate with the Mifflin–St Jeor equation from age, sex, height, and weight.CalculatorDaily Calorie CalculatorEstimate daily calorie needs (TDEE) from BMR and activity level using Mifflin–St Jeor.CalculatorBody Fat Calculator (US Navy)Estimate body fat percentage with the US Navy circumference method using neck, waist, hip, and height.CalculatorIdeal Weight CalculatorEstimate ideal body weight with the Devine formula from height and sex.CalculatorPregnancy Due Date CalculatorEstimate a due date from the first day of the last menstrual period using Naegele’s rule (280 days).CalculatorWater Intake CalculatorEstimate daily water from body weight using 35 ml per kilogram as a simple starting point.CalculatorWaist-to-Hip Ratio CalculatorCalculate waist-to-hip ratio (WHR), a simple circumference measure used in health screening.