Heart Rate Zone Calculator: Find Your Fat-Burning Zone
Your heart rate tells you how hard you’re really working. Too easy and you miss out on benefits; too hard and it’s tough to keep going. Knowing your heart rate zones helps you pace your walks and workouts.
Enter your age (and your resting heart rate, if you know it) to see your maximum heart rate and your 5 training zones, including the popular “fat-burning” Zone 2.
Heart Rate Zone Calculator
Find your maximum heart rate and your 5 training zones, including the “fat-burning” zone.
Maximum heart rate uses the Tanaka formula (208 minus 0.7 times age), which is more accurate for adults over 40 than “220 minus age”. If you add a resting heart rate, zones use the Karvonen (heart rate reserve) method.
Heart Rate Zones by Age
Using the Tanaka formula (208 minus 0.7 × age):
| Age | Max heart rate | Moderate (50% to 70%) | Zone 2 “fat-burning” (60% to 70%) | Vigorous (70% to 85%) |
|---|---|---|---|---|
| 40 | 180 bpm | 90 to 126 | 108 to 126 | 126 to 153 |
| 45 | 176 bpm | 88 to 123 | 106 to 123 | 123 to 150 |
| 50 | 173 bpm | 86 to 121 | 104 to 121 | 121 to 147 |
| 55 | 170 bpm | 85 to 119 | 102 to 119 | 119 to 144 |
| 60 | 166 bpm | 83 to 116 | 100 to 116 | 116 to 141 |
| 65 | 162 bpm | 81 to 113 | 97 to 113 | 113 to 138 |
| 70 | 159 bpm | 80 to 111 | 95 to 111 | 111 to 135 |
The 5 Heart Rate Zones Explained
| Zone | % of max | How it feels | Good for |
|---|---|---|---|
| Zone 1 | 50% to 60% | Very easy, can sing | Warm-ups, recovery days |
| Zone 2 | 60% to 70% | Easy, can talk in full sentences | Endurance, fat burning, heart health |
| Zone 3 | 70% to 80% | Comfortably hard, short phrases | Fitness and stamina |
| Zone 4 | 80% to 90% | Hard, a few words only | Speed, short intervals |
| Zone 5 | 90% to 100% | All-out | Very short bursts (fit, healthy people only) |
Is There Really a “Fat-Burning Zone”?
In Zone 2, your body uses a higher share of fat for fuel. But harder exercise burns more total calories per minute, so the “fat-burning zone” isn’t the only way to lose fat.
Zone 2 is still a great place to spend most of your exercise time, especially after 40: it’s easy on your joints, builds endurance and supports heart health, and you can keep it up for a long time. A brisk walk is Zone 2 for many women. Want to focus on Zone 2? Try our Zone 2 heart rate calculator, with a women-specific formula.
How the Calculator Works
- Maximum heart rate: the calculator uses the Tanaka formula: 208 − (0.7 × age). A large 2001 study found it more accurate than the classic “220 − age”, which tends to underestimate maximum heart rate in older adults.
- Zones: without a resting heart rate, zones are a percentage of your maximum heart rate.
- With a resting heart rate: the calculator uses the Karvonen method, which takes your fitness into account. Zone = resting HR + (max HR − resting HR) × zone %.
How to find your resting heart rate: right after you wake up, before getting out of bed, count your pulse for 60 seconds. Do this on 3 mornings and take the average. A normal resting heart rate for adults is 60 to 100 bpm.
How Much Exercise Do You Need?
The American Heart Association recommends:
- At least 150 minutes a week of moderate activity (roughly Zones 2 to 3), or 75 minutes of vigorous activity (Zone 4), or a mix
- Muscle-strengthening activity at least 2 days a week
That’s just 30 minutes of brisk walking, 5 days a week. See how many calories it burns with our walking calorie calculator.
Using Heart Rate Zones Without a Watch
The talk test works well:
- You can talk but not sing: moderate (Zone 2 to 3)
- You can only say a few words before pausing for breath: vigorous (Zone 4)
Safety Notes
- Medicines change your heart rate. Beta blockers and some other heart and blood pressure medicines lower your heart rate, so these zones won’t fit. Ask your doctor for a safe target.
- New to exercise? If you have heart disease, diabetes, high blood pressure, or symptoms like chest pain, talk to your doctor before starting vigorous exercise.
- Stop and get help if you have chest pain or pressure, severe shortness of breath, dizziness, or feel faint.
Frequently Asked Questions
What is a good heart rate zone for a 50-year-old woman?
For moderate exercise, about 86 to 121 beats per minute. For the Zone 2 “fat-burning” range, about 104 to 121 bpm.
What’s the most accurate max heart rate formula?
For adults over 40, the Tanaka formula (208 − 0.7 × age) is usually closer than 220 − age. The only way to know your true maximum is a supervised exercise test.
Do hot flashes or menopause change heart rate?
Hot flashes can cause a brief rise in heart rate, and some women notice palpitations around menopause. Read more about heart palpitations in menopause, and see a doctor if they’re frequent or come with other symptoms.
Related Tools
This calculator is for general information only and is not medical advice. Talk to your doctor before starting a new exercise program, especially if you have a heart condition or take heart medicines. Read our Medical Disclaimer and Editorial Policy.
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001 — https://pubmed.ncbi.nlm.nih.gov/11153730/
- American Heart Association: Target Heart Rates Chart — https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates