Heart Rate Zone Calculator

Calculate your heart rate zones! Using this tool you can calculate your target heart rate zone and exercise accordingly to what your goal is – weight loss, fat burning, endurance or strength training.

Calculate heart rate zones
HR zones explained
Heart rate calculator
Maximum heart rate calculator

Keywords: heart rate, calculator, weight loss, fat burning, endurance, strength, fitness, heart rate calculator

This tool will take into account your sex and age and calculate your heart rate zones. Find out which is the appropriate zone for your training.

Calculate heart rate zones

Calculate your heart rate zones. This calculation is an approximation based on your age and is therefore not 100% accurate. For more detailed measurement consult a professional.

Heart Rate Zone Calculator

Select your sex:
Your age: in years.
Press to calculate your heart rate zones:
Your maximum heart rate is: beats per minute.
Your calculated heart rate zones:
Light intensity, 50-60% of MHR: from to beats per minute.
Moderate intensity, 60-70% of MHR: from to beats per minute.
Intense, 70-80% of MHR: from to beats per minute.
Very intense, 80-90% of MHR: from to beats per minute.
All out intensity, 90-100% of MHR: from to beats per minute.
See below the explanation of heart rate zones.

Heart rate zones / heart rate chart

There are different heart rate zones. Heart rate zones are calculated based on percentage of Maximum Heart rate (MHR). You can calculate your maximum heart rate value using our maximum heart rate calculator.

heartYour heart is a muscle too. Train it smart, not just hard. Find out which zone fits you best.

Light intensity 50-60% of MHR

This is the lowest intensity in which you can easily perform training and still improve physical condition. With this intensity your body uses body fat as a source of energy for your muscles. This zone is good for beginners or for those who start exercising after a long absence. This heart rate zone is ideal for people who want to lose weight.
Train in this zone 3 – 5 times per week.
By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 3
  • endurance – 2
  • strength – 1
  • Moderate intensity 60-70% of MHR

    This area is the most appropriate for weight loss programs and to maintain muscle tone as more than two-thirds of energy comes from fat. Training in this zone helps improve the functions of cardiovascular system and it strengthens the heart. This zone is also suitable for regenerating run. Train in this zone 3 – 5 times per week.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 3
  • endurance – 3
  • strength – 1
  • Intense 70-80% of MHR

    If your goal is to have a perfectly healthy heart and if you want your body to look like an athlete’s, then this zone is suitable for you. Exercising in this zone improves blood circulation and breathing function and is also very good for fat burning, strengthening of muscles and to improve self-esteem. Expect a general increase in physical abilities if training in this zone. Train in this zone 3 – 4 times per week max.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 2
  • endurance – 3
  • strength – 2
  • Very intense 80-90% of MHR

    Very intense zone. Only suitable for individuals who are in good physical shape as well as have a healthy heart. Individuals exercising in this zone develop endurance and speed. Training at this intensity is advised if you are preparing yourself for a race.
    Train in this zone in shorter time intervals, max 2 – 3 times per week.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 1
  • endurance – 2
  • strength – 3
  • All out intensity 90-100% of MHR

    This intensity level may be dangerous! It is only suitable for very well-prepared athletes. Exercising in this zone will help you develop strength and push your limits higher. Exercising in this zone may lead to injuries.
    Exercise in this zone 1 – 2 times per week max, followed by a regenerating run.
    By exercising in this zone you gain (3 is most, 2 is less, 1 is least):

  • weight loss – 1
  • endurance – 1
  • strength – 3

  • Tools you might find useful:

    BMI calculator A useful tool to calculate your body mass index.
    BMR calculator Calculate your Basal Metabolic Rate.
    Weight loss calculator Calculate your own personal weight loss diet.
    Heart rate calculator Calculate your maximum heart rate.
    Heart rate zones calculator Calculate heart rate zones so you can train better.
    Body fat percentage calculator See what your body fat percentage is.
    Blood sugar converter Convert blood sugar from mmol/l to mg/dl or vice versa
    Blood pressure calculator Check whether your blood pressure level is low, normal or high.
    Calories burned from exercise calculator Calculate the amount of calories you burn performing different exercises.

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    10 Comments on this article. Feel free to join this conversation.

    1. olga77 October 24, 2016 at 12:10 pm - Reply

      hi, what is the proper heart rate for building endurance? thanks. olga

    2. tommy September 21, 2016 at 10:11 am - Reply

      What is my heart rate if i just want to maintain my weight? Thanks.

    3. Fiona July 2, 2016 at 10:09 am - Reply

      Hi found this article very helpful thank you. I am currently trying to lose weight and understand that i need to be intensity zone, and 3-5 times a week, but how long should each workout be for? for some reason 20 minutes comes to mind but would like it clarified please.

    4. Luis February 10, 2016 at 5:46 pm - Reply

      All this sounds very interesting. I actually have a HRM. However, I just found an article that says that the whole fat burning zone is a myth. What is your take on it?


    5. Heather Clark January 18, 2016 at 4:05 pm - Reply

      This seems very accurate! I am a triathlete and know how intense my training is. I wear a monitor daily and train in the levels you showed for me coincidentally. I was wondering why I train so hard all the time but stopped losing weight and my Functional medicine Doc told me why. Said I was out of fatburning zone since I was mostly in the intense to high intensity zones most times. I am looking forward to trying this moderate intensity training to see if I can get results! Thanks for the info.

    6. Manoj October 4, 2015 at 3:45 pm - Reply

      Thanks for the tip. I will be sticking to the first two zones for the next one month to check if I lose fatty mass. I am 105 kilos now. Check back in 30 days!

      • Healthiack.com October 4, 2015 at 5:08 pm - Reply

        To calculate your diet plan in terms of calories please try our weight loss calculator. This tool will calculate your approximate daily calorie intake. It will also show you approximate time it will take you to get to your desired target weight.
        Weight loss calculator can be found here: http://healthiack.com/weight-loss-calculator

    7. Michael March 17, 2015 at 10:24 pm - Reply

      I’d like to know who wrote this article and what their credentials are because the information looks more like something written for click-bait than facts based on science.

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