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.

Your 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 exercise. 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




  1. I workout on a peloton with heart rate monitor. I regularly spend between 15 to 35% of a 30 to 45 minute workout near my maximum HR, basically in High Intensity. For the workout as a whole I\’ll average about 80% of maximum heart rate, Given this, how should I interpret the guidelines above? Are the guidelines referring to averages over a workout or to x amount of time spent at each zone?

  2. I play Racquetball in regular bases, and I have a HR monitor. While playing I excede for several minutes the 100% of MHR based on your calculations. Am I damaging something while this is happening? It is not my intention to get that high but it happens. Thanks

    • Hey, the tool provides average values, it is not 100% accurate. If you are at 100% HR (as per tool above) and you feel fine then it means that your max heart rate is in fact even higher than what the above tool reports.

  3. 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. 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.

  5. 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!

    • 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: //healthiack.com/weight-loss-calculator

  6. 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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