HelloCalcSabaiTH

Heart Rate Zone Calculator

Calculate maximum heart rate and 5 training zones with Tanaka, 220 − age or Gellish, including the Karvonen method.

Rough estimates for adults, not a medical diagnosis. Talk to a doctor or dietitian before changing your diet or exercise.

Sex
yrs
cm
kg
More details (optional) — for more accurate results
cm
cm
cm
%
bpm

Max heart rate

–bpm

    BMI (Body Mass Index)

    –
    Weight for a normal BMI
    –

    BMR (resting metabolism)

    –kcal/day

    TDEE (daily calories)

    BMR from the chosen formula × activity level ()

    –kcal/day (maintain weight)
    Goalkcal/day

    Body fat %

    –
    Fat mass
    –
    Lean mass
    –

    Waist-to-height ratio

    –
    Waist should not exceed
    –

    Add your waist (measured at the navel) under More details to see the ratio. The Thai guideline is a waist no more than half your height.

    Ideal weight

    –kg

    Daily water

    –litres/day
    From body weight ()
    –
    Extra for activity
    –
    Glasses of 250 ml
    –

    Includes water from food and other drinks. Drink more in hot weather or when sweating. People with kidney or heart conditions should ask a doctor.

    Daily protein

    –g/day
    For your activity level
    –
    Per meal (3 meals)
    –

    Examples: 1 egg ≈ 6 g · 100 g chicken breast ≈ 31 g · 1 glass of milk ≈ 8 g · 100 g firm tofu ≈ 8–15 g

    How it works

    Enter your age to get your max heart rate, split into 5 training zones by intensity. Add your resting heart rate to use the Karvonen method, which is more accurate for fit people.

    Formula

    Tanaka: HRmax = 208 − 0.7 × age · Fox: 220 − age · Gellish: 207 − 0.7 × age

    % of HRmax: target = HRmax × %

    Karvonen: target = (HRmax − resting HR) × % + resting HR

    FAQ

    What is Zone 2 and why is it popular?

    Zone 2 is easy exercise at about 60–70% of your max heart rate, where you can still talk in full sentences. Your body burns mostly fat, it builds endurance and heart health, and you can keep it up for a long time.

    Is 220 − age accurate?

    220 − age is easy but can be quite far off, especially for older people. Larger studies by Tanaka (2001) and Gellish (2007) give values closer to reality, so Tanaka is the default.

    Should I enter my resting heart rate?

    Yes, if you know it. The calculator then uses the Karvonen method, which accounts for your fitness. Measure it when you wake up before getting out of bed, counting for 60 seconds, or read it from a smartwatch.

    What is a normal resting heart rate?

    About 60–100 beats per minute for most adults. People who exercise regularly are often below 60. If it is unusually high or low and you have symptoms, see a doctor.

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