Is 220 − age accurate?

It's an estimate; individual max HR can vary by 10–20 bpm.

Which zone burns fat?

Zone 2 (60–70% max HR) is often called the fat-burning zone.

A supervised graded exercise test is the accurate way.

It scales by heart-rate reserve, individualizing the zones.

Compute your training heart rate zones from max HR (or the Karvonen method with resting HR).

All math runs in your browser — nothing is uploadedReviewed & updated: January 1970Methodology

AgeResting heart rate (bpm)

Max HR

190

bpm

Z1 125–138 · Z2 138–151 · Z3 151–164

Z4 164–177 · Z5 177–190 bpm

Max HR ≈ 220 − age. Karvonen: target = (maxHR − restHR) × intensity + restHR.

Example

Age 30, RHR 60 → max 190; zone 3 (70–80%) = 151–164 bpm.

Is 220 − age accurate?: It's an estimate; individual max HR can vary by 10–20 bpm.
Which zone burns fat?: Zone 2 (60–70% max HR) is often called the fat-burning zone.
How do I find true max HR?: A supervised graded exercise test is the accurate way.
Why use Karvonen?: It scales by heart-rate reserve, individualizing the zones.