Heart Rate Calculator

Measure your pulse first thing in the morning before getting out of bed. Place two fingers on your wrist (radial artery) or neck (carotid artery), count the beats for 30 seconds, and multiply by 2. Alternatively, many fitness trackers and smartwatches measure resting heart rate automatically over time.

Zone 2 (60-70% of maximum) is often called the 'fat-burning zone' because a higher proportion of calories come from fat at this intensity. However, higher-intensity zones burn more total calories overall, including more fat calories in absolute terms. The best zone for fat loss is the one that helps you maintain a consistent calorie deficit.

It depends on your goal: Zone 2 for recovery and base fitness, Zone 3 for general cardiovascular health, Zone 4 for improving performance and speed, Zone 5 for short bursts of maximum effort. Most training plans recommend spending 70-80% of training time in Zones 2-3.

The 220-age formula is a rough estimate with significant individual variation. Studies show it can be off by ±10-15 BPM. More accurate methods include field tests (like a maximum effort 5K run) or laboratory testing. The Karvonen method, which uses resting heart rate, is generally more accurate for calculating training zones.

Yes. Beta-blockers (commonly prescribed for blood pressure and anxiety) significantly lower heart rate, making zone calculations inaccurate. If you take heart rate-affecting medications, consult your doctor about appropriate exercise intensity — perceived exertion (how hard you feel you are working) may be a better guide.