Health

Heart Rate Zones Calculator

Find your training heart-rate zones by age.

Calculated Output

Max heart rate (bpm) 190

Fat-burn zone low (60%) (bpm) 114

Fat-burn zone high (70%) (bpm) 133

Cardio zone (85%) (bpm) 161.5

Formula: zone = max HR × intensity%

Step-by-Step Breakdown

1. Values used:

2. Age = 30 years

4. Max heart rate = 190bpm

5. Fat-burn zone low (60%) = 114bpm

6. Fat-burn zone high (70%) = 133bpm

7. Cardio zone (85%) = 161.5bpm

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The math behind it

Max HR = 220 − age. Fat-burn ≈ 60–70%; aerobic ≈ 70–80%; high-intensity ≈ 80–90%.

Age 30 → max 190; fat-burn 114–133 bpm.

Fat-burn zone myth?

Higher intensity burns more total calories, even if a smaller fraction is fat.