Calculate max heart rate and 5 training zones
Built & maintained by Pappu Venkata Subbi Reddy, founder of Clacify · Formulas verified against official Indian government sources
Clacify's Heart Rate Zones Calculator computes your maximum heart rate (220 − age) and divides it into 5 training zones using the Karvonen formula (which accounts for resting heart rate for greater precision). Zone 1 (50–60%): recovery; Zone 2 (60–70%): fat burning; Zone 3 (70–80%): aerobic/cardio; Zone 4 (80–90%): lactate threshold; Zone 5 (90–100%): VO2 max/anaerobic. Knowing your zones helps optimise workout intensity for specific goals.
Zone 2 (60–70% of maximum heart rate) is called the fat-burning zone because the body primarily burns fat for fuel at this intensity. However, Zone 3 and 4 burn more total calories per minute. For fat loss, a mix of Zone 2 (long duration, sustainable) and Zone 4 HIIT (short, high intensity) is most effective.
The most common formula: Max HR = 220 − your age. Example for a 30-year-old: Max HR = 220 − 30 = 190 bpm. More accurate formula (Tanaka): Max HR = 208 − (0.7 × age). For a 30-year-old: 208 − 21 = 187 bpm. Individual variation exists — your actual max HR may be 10–15 bpm above or below these estimates.