Calculate Heart Rate Percentage

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Heart Rate Percentage Calculator body { font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; line-height: 1.6; color: #333; margin: 0; padding: 20px; background-color: #f4f7f6; } .container { max-width: 800px; margin: 0 auto; background: #fff; padding: 40px; border-radius: 8px; box-shadow: 0 4px 15px rgba(0,0,0,0.1); } h1, h2, h3 { color: #2c3e50; } h1 { text-align: center; margin-bottom: 30px; border-bottom: 2px solid #e74c3c; padding-bottom: 10px; display: inline-block; width: 100%; } .calculator-box { background-color: #fdfdfd; border: 1px solid #e1e1e1; padding: 30px; border-radius: 8px; margin-bottom: 40px; } .input-group { margin-bottom: 20px; } .input-group label { display: block; margin-bottom: 8px; font-weight: 600; color: #555; } .input-group input { width: 100%; padding: 12px; border: 1px solid #ddd; border-radius: 4px; font-size: 16px; box-sizing: border-box; } .input-group input:focus { border-color: #e74c3c; outline: none; } button.calc-btn { display: block; width: 100%; padding: 15px; background-color: #e74c3c; color: white; border: none; border-radius: 4px; font-size: 18px; font-weight: bold; cursor: pointer; transition: background 0.3s; } button.calc-btn:hover { background-color: #c0392b; } #result-area { margin-top: 30px; display: none; border-top: 1px solid #eee; padding-top: 20px; } .result-card { background: #fff5f5; border-left: 5px solid #e74c3c; padding: 20px; margin-bottom: 20px; } .metric-value { font-size: 32px; font-weight: bold; color: #e74c3c; } .metric-label { font-size: 14px; text-transform: uppercase; letter-spacing: 1px; color: #7f8c8d; } .zone-indicator { font-size: 18px; font-weight: 600; margin-top: 10px; color: #2c3e50; } table.zone-table { width: 100%; border-collapse: collapse; margin-top: 20px; font-size: 15px; } table.zone-table th, table.zone-table td { padding: 12px; border-bottom: 1px solid #ddd; text-align: left; } table.zone-table th { background-color: #f8f9fa; color: #2c3e50; } .highlight-row { background-color: #fff3cd; font-weight: bold; } .content-section { margin-top: 50px; } .content-section p { margin-bottom: 15px; } .error-msg { color: red; font-size: 14px; margin-top: 5px; display: none; }

Heart Rate Percentage Calculator

Please enter valid numeric values for Age and Heart Rate.

Heart Rate Intensity
0%
Zone 0
Estimated Max Heart Rate
0 BPM
Based on 220 – Age formula

Your Personal Heart Rate Zones

Zone Intensity % Range (BPM) Effect

Understanding Heart Rate Percentage

Calculating your heart rate percentage is a fundamental aspect of cardiovascular training. It allows you to monitor exercise intensity objectively rather than relying solely on perceived exertion. By training at specific percentages of your Maximum Heart Rate (MHR), you can target different physiological adaptations, from fat burning to improved aerobic capacity.

How is Maximum Heart Rate Calculated?

The most common method for estimating Maximum Heart Rate is the formula:

MHR = 220 – Age

While this formula provides a general estimation, individual variances exist. Once you know your MHR, you can calculate the percentage of any given heart rate (BPM) using the formula:

(Current Heart Rate / Maximum Heart Rate) × 100 = Intensity Percentage

Heart Rate Training Zones

Effective training usually involves spending time in specific heart rate zones:

  • Zone 1 (50-60%): Very light intensity. Used for warm-ups, cool-downs, and active recovery. Helps improve overall health and recovery.
  • Zone 2 (60-70%): Light intensity. Often called the "Fat Burning Zone." It builds basic endurance and burns a higher percentage of calories from fat.
  • Zone 3 (70-80%): Moderate intensity. Improves aerobic fitness and blood circulation in skeletal muscles. This is the sweet spot for endurance training.
  • Zone 4 (80-90%): Hard intensity. Anaerobic zone. Improves speed endurance and the body's ability to tolerate lactic acid.
  • Zone 5 (90-100%): Maximum intensity. VO2 Max zone. Sustainable only for very short bursts. Improves peak performance and speed.

Why Monitor Your Heart Rate?

Monitoring your heart rate prevents overtraining and undertraining. If your goal is weight loss, staying in Zone 2 is often recommended for long durations. If you are training for a 5K race, you will need to spend time in Zones 3 and 4 to build speed and stamina. This calculator helps you instantly identify which zone you are currently in based on your age and BPM.

function calculateHRPercentage() { var ageInput = document.getElementById('ageInput'); var hrInput = document.getElementById('hrInput'); var errorDisplay = document.getElementById('errorDisplay'); var resultArea = document.getElementById('result-area'); var age = parseFloat(ageInput.value); var currentHr = parseFloat(hrInput.value); // Validation if (isNaN(age) || isNaN(currentHr) || age <= 0 || currentHr <= 0) { errorDisplay.style.display = 'block'; resultArea.style.display = 'none'; return; } errorDisplay.style.display = 'none'; resultArea.style.display = 'block'; // 1. Calculate Max Heart Rate (Standard Formula) var maxHr = 220 – age; // 2. Calculate Percentage var percentage = (currentHr / maxHr) * 100; // 3. Determine Zone Text var zoneText = ""; var zoneClass = 0; if (percentage < 50) { zoneText = "Resting / Very Light Activity"; zoneClass = 0; } else if (percentage < 60) { zoneText = "Zone 1: Very Light (Warm Up)"; zoneClass = 1; } else if (percentage < 70) { zoneText = "Zone 2: Light (Fat Burn)"; zoneClass = 2; } else if (percentage < 80) { zoneText = "Zone 3: Moderate (Aerobic)"; zoneClass = 3; } else if (percentage < 90) { zoneText = "Zone 4: Hard (Anaerobic)"; zoneClass = 4; } else { zoneText = "Zone 5: Maximum (VO2 Max)"; zoneClass = 5; } // Display Main Results document.getElementById('percentResult').innerHTML = percentage.toFixed(1) + "%"; document.getElementById('maxHrResult').innerHTML = Math.round(maxHr) + " BPM"; document.getElementById('zoneResult').innerHTML = zoneText; // Generate Table var tableBody = document.getElementById('zoneTableBody'); tableBody.innerHTML = ""; // Clear previous var zones = [ { id: 5, name: "Zone 5", pct: "90 – 100%", range: Math.round(maxHr * 0.9) + " – " + Math.round(maxHr), effect: "Max Performance" }, { id: 4, name: "Zone 4", pct: "80 – 90%", range: Math.round(maxHr * 0.8) + " – " + Math.round(maxHr * 0.9), effect: "Anaerobic Capacity" }, { id: 3, name: "Zone 3", pct: "70 – 80%", range: Math.round(maxHr * 0.7) + " – " + Math.round(maxHr * 0.8), effect: "Aerobic Fitness" }, { id: 2, name: "Zone 2", pct: "60 – 70%", range: Math.round(maxHr * 0.6) + " – " + Math.round(maxHr * 0.7), effect: "Fat Burning" }, { id: 1, name: "Zone 1", pct: "50 – 60%", range: Math.round(maxHr * 0.5) + " – " + Math.round(maxHr * 0.6), effect: "Warm Up / Recovery" } ]; for (var i = 0; i 5 && i === 0) { // If over 100%, highlight top row.className = "highlight-row"; } row.innerHTML = "" + z.name + "" + "" + z.pct + "" + "" + z.range + "" + "" + z.effect + ""; tableBody.appendChild(row); } }

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