❤️ Heart Rate Calculator

Calculate maximum heart rate and ideal training zones

Calculate Heart Rate
Measure pulse in morning before getting up
📋 About Heart Rate Calculator

Heart Rate Calculator is a free accurate tool that helps you determine your maximum heart rate and ideal training zones to achieve your athletic goals. Knowing target heart rate is crucial for improving athletic performance, losing weight, and building endurance safely and effectively. The calculator uses the scientifically approved formula (220 - Age) to calculate maximum heart rate, then determines 5 training zones: Zone 1 for warm-up and recovery (50-60%), Zone 2 for fat burning (60-70%), Zone 3 for aerobic endurance (70-80%), Zone 4 for anaerobic endurance (80-90%), and Zone 5 for maximum effort (90-100%). The tool is useful for runners, cyclists, swimmers, and anyone doing cardiovascular exercises. Results include maximum heart rate, ideal training ranges, and personalized recommendations based on your fitness level and exercise goal.

📖 How to Use
  1. Enter Age: Specify your current age in years (15 to 100)
  2. Resting Heart Rate (optional): Measure pulse in morning before getting up for more accurate results
  3. Choose Fitness Level: Select your current level (beginner - intermediate - advanced)
  4. Calculate Heart Rate: Click button to get maximum heart rate and training zones
  5. Review Training Zones: Use appropriate ranges for your goal (fat burn - endurance - speed)
❓ FAQs

Normal resting heart rate for adults: 60-100 bpm. Athletes may have 40-60 bpm. Better fitness means lower resting heart rate.

Place two fingers (index and middle) on wrist or side of neck, count beats for 15 seconds and multiply by 4. Or use smartwatch or pulse monitor.

Highest number of beats your heart can reach during maximum physical effort. Calculated by: 220 - Age. Example age 30: max rate = 190 bpm.

Zone 2 (60-70% of max heart rate) is optimal for fat burning. Moderate intensity exercise for 30-60 minutes burns highest percentage of fat as energy source.

During exercise, high heart rate is normal. But if resting heart rate > 100 or < 40 (for non-athletes) consult doctor. Also if you feel dizzy or chest pain.

Do regular aerobic exercise (walking, running, swimming) 150 minutes weekly. Avoid stress, sleep well, reduce caffeine, and maintain healthy weight.

Below 60 bpm is called bradycardia. For athletes this is normal and healthy. But if accompanied by dizziness, fatigue or fainting, see doctor immediately.

Yes, maximum heart rate decreases with age. That's why formula subtracts age from 220. Person aged 60 has max rate = 160 bpm.
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