Calculate your maximum heart rate and 5 targeted cardio training zones for endurance and fat loss.
Result
Calculated using the evidence-based Tanaka formula: 208 - (0.7 × Age).
Save as
Max HR = 208 - (0.7 × Age) | Zones 1 to 5 based on % of Max HR
Age 28.
Max HR: 188 bpm | Zone 2 (Fat Burn / Aerobic): 113 – 132 bpm.
Estimate daily calories for maintaining, losing, or gaining weight.
Open calculatorEstimate daily maintenance calories by combining BMR with your activity level.
Open calculatorCalculate your optimal daily water intake in liters and glasses based on weight, exercise, and climate.
Open calculatorCalculate body mass index using height and weight with a simple category result.
Open calculatorZone 2 (60%–70% of Max HR) builds mitochondrial density, enhances aerobic base, and primarily burns fat for fuel with low neurological fatigue.
Heart rate training structures cardio workouts systematically: Zone 1 for recovery, Zone 2 for aerobic base, Zone 3 for tempo, Zone 4 for lactate threshold, and Zone 5 for VO2 max anaerobic power.