Zone 2 Heart Rate Calculator
Zone 2 is usually 60 to 70% of your max heart rate, which is about 108 to 125 bpm at age 40. Enter your age (and resting heart rate, if you know it) to get your own range.
All five heart rate zones
| Zone | Intensity | Heart rate | Feels like |
|---|
In zone 2 you can talk in full sentences, but you would not want to sing. If you can only get out a few words before you need a breath, you have drifted well above it. The CDC uses the same rule of thumb: moderate effort means you can talk but not sing, vigorous means only a few words at a time.
Calories in zone 2 (estimate)
| Activity (2024 Compendium METs) | 30 min | 45 min | 60 min |
|---|
Estimate: METs x body weight in kg x hours. Real burn varies with fitness, terrain, and how hard the effort is for you.
Heart condition or beta blockers? Some medications, beta blockers especially, lower your heart rate, so formula-based zones may not fit you. If you have a heart condition or take heart rate medication, ask your doctor what range is right before training by these numbers.
How do you calculate zone 2?
Every method starts with your maximum heart rate. The best number is one you have actually measured, for example in a supervised exercise test. Most people estimate it from age instead, and this calculator offers two formulas:
- Tanaka: 208 - 0.7 x age. From a 2001 meta-analysis of 351 studies (18,712 people), cross-checked in a lab study of 514 healthy adults. The authors found it fit men and women alike, regardless of activity level, and that 220 - age underestimates max heart rate in older adults.
- Classic: 220 - age. Simple and still everywhere. At age 40 the two formulas agree (180 bpm). Below 40, 220 - age reads higher; above 40, it reads lower.
Then pick how to turn max heart rate into zones:
- Percent of max HR. Zone 2 = 60 to 70% of max. Only needs your age.
- Karvonen (heart rate reserve). Heart rate reserve is max HR minus resting HR. Zone 2 = resting HR + 60 to 70% of the reserve. It is personalized by your resting heart rate, so it usually gives a higher range than percent of max. This is how a zone 2 calculator with resting heart rate works.
- MAF 180 formula. Phil Maffetone's rule: 180 - age, then adjust by -10, -5, 0, or +5 based on health and training history. The result is a ceiling: keep easy aerobic sessions at or below it.
A worked example
Age 40, resting heart rate 60, Tanaka formula:
- Max HR = 208 - 0.7 x 40 = 180 bpm
- Percent of max: 0.60 x 180 = 108 and 0.70 x 180 = 126, so zone 2 is 108 to 125 bpm (126 is where zone 3 starts)
- Karvonen: reserve = 180 - 60 = 120. Then 60 + 0.60 x 120 = 132 and 60 + 0.70 x 120 = 144, so zone 2 is 132 to 143 bpm
- MAF: 180 - 40 = 140 bpm ceiling for someone training consistently
Three honest methods, three different answers. That is normal, and it is why the talk test is worth keeping in your pocket.
What zone 2 actually is (and is not)
There is no single universal definition of zone 2. Five-zone systems that split max heart rate into 10% bands (50-60, 60-70, 70-80, 80-90, 90-100) are a common convention used by many coaches and fitness devices, not an official standard. Some systems use three zones, others seven. In exercise physiology, zone 2 usually means steady effort below your first lactate threshold, which only a lab test can pin down exactly. Formulas are a starting estimate.
The American College of Sports Medicine does not use zones. It classifies intensity instead: light is 57 to 63% of max HR (30 to 39% of heart rate reserve), and moderate is 64 to 76% of max HR (40 to 59% of reserve). So the 60 to 70% zone 2 band sits right where light effort turns into moderate. In plain terms: easy, steady, conversational.
It is also worth knowing what zone 2 cannot promise. A 2025 review in Sports Medicine (Storoschuk and colleagues) concluded that current evidence does not support zone 2 as the optimal intensity for improving mitochondrial capacity, and that higher intensities matter for cardiometabolic health, especially if you train only a few hours a week. Zone 2 is a great, sustainable way to build an aerobic base and pile up movement. It is not magic, and mixing in some harder work is fine if your doctor is happy with it.
Zone 2 heart rate by age
Percent of max HR method (60 to 70%), plus the MAF ceiling with no adjustment. For a version personalized by resting heart rate, use the Karvonen setting above.
| Age | Zone 2 (Tanaka) | Zone 2 (220 - age) | MAF ceiling |
|---|---|---|---|
| 20 | 116 to 135 bpm | 120 to 139 bpm | 160 bpm |
| 25 | 114 to 132 bpm | 117 to 136 bpm | 155 bpm |
| 30 | 112 to 130 bpm | 114 to 132 bpm | 150 bpm |
| 35 | 110 to 127 bpm | 111 to 129 bpm | 145 bpm |
| 40 | 108 to 125 bpm | 108 to 125 bpm | 140 bpm |
| 45 | 106 to 123 bpm | 105 to 121 bpm | 135 bpm |
| 50 | 104 to 120 bpm | 102 to 118 bpm | 130 bpm |
| 55 | 102 to 118 bpm | 99 to 114 bpm | 125 bpm |
| 60 | 100 to 115 bpm | 96 to 111 bpm | 120 bpm |
| 65 | 98 to 113 bpm | 93 to 108 bpm | 115 bpm |
| 70 | 95 to 110 bpm | 90 to 104 bpm | 110 bpm |
Calories burned in zone 2
The calorie estimates above use MET values from the 2024 Adult Compendium of Physical Activities, the standard research reference for the energy cost of activities. One MET is roughly 1 calorie per kg of body weight per hour at rest, so calories = METs x kg x hours. The activities chosen are ones that land in zone 2 for many people:
| Activity | Compendium code | METs |
|---|---|---|
| Brisk walking, 3.5 to 3.9 mph, level | 17200 | 4.8 |
| Easy jog, 4 to 4.2 mph (13 min/mile) | 12028 | 6.5 |
| Cycling, 10 to 11.9 mph, light effort | 01020 | 6.8 |
For a 70 kg (154 lb) person, 45 minutes of brisk walking is about 4.8 x 70 x 0.75 = 252 calories. These are totals, including what your body would burn sitting still anyway, and a fitter person may need a faster pace to reach zone 2. Want the step version? Try the steps to calories calculator, or see how many steps it takes to walk off fast food.
If weight loss is part of your goal, food usually moves the needle more than cardio. The calorie deficit calculator and daily calorie needs tool give you a sensible starting target, and TDEE explained covers why exercise calories are easy to overcount. If you have a history of disordered eating, please work with a professional on any calorie or exercise goals.
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156. PMID 11153730 (checked Oct 25, 2026)
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn. 1957. PMID 13470504 (checked Oct 25, 2026)
- Garber CE, et al. ACSM position stand: quantity and quality of exercise. Med Sci Sports Exerc. 2011;43(7):1334-1359. PMID 21694556; intensity table as reproduced in Luan X, et al. J Sport Health Sci. 2019, PMC6742679 (checked Oct 25, 2026)
- Storoschuk KL, Moran-MacDonald A, Gibala MJ, Gurd BJ. Much Ado About Zone 2. Sports Med. 2025;55(7):1611-1624. PMID 40560504 (checked Oct 25, 2026)
- Maffetone P. The MAF 180 Formula. philmaffetone.com/180-formula (checked Oct 25, 2026)
- CDC. Measuring Physical Activity Intensity (talk test). cdc.gov (checked Oct 25, 2026)
- Herrmann SD, et al. 2024 Adult Compendium of Physical Activities. J Sport Health Sci. 2024. PMID 38242596; MET values from walking, running, and bicycling (checked Oct 25, 2026)
General information, not medical advice. Talk to your doctor before starting a new exercise program, especially with a heart condition, high blood pressure, or heart rate medication.
FAQ
How do you calculate zone 2 heart rate?
Estimate your max heart rate (208 - 0.7 x age, or 220 - age), then take 60 to 70% of it. At age 40 that is 180 bpm max and a zone 2 of about 108 to 125 bpm. If you know your resting heart rate, the Karvonen method personalizes it further.
What is my zone 2 heart rate by age?
Using 60 to 70% of the Tanaka max, zone 2 is about 116 to 135 bpm at 20, 108 to 125 at 40, 100 to 115 at 60, and 95 to 110 at 70. The table above lists every age from 20 to 70 in steps of five.
How do I calculate zone 2 with the Karvonen formula?
Subtract resting heart rate from max heart rate to get your heart rate reserve. Zone 2 is resting HR plus 60 to 70% of that reserve. Age 40 with a resting HR of 60: reserve 120, so zone 2 is about 132 to 143 bpm.
Why does resting heart rate change my zone 2?
The Karvonen method only works on the gap between resting and max heart rate, so a lower resting heart rate widens that gap. That usually gives a higher zone 2 than plain percent of max. Measure resting HR right after waking for the steadiest number.
Should I use 220 minus age or the Tanaka formula?
Tanaka (208 - 0.7 x age) came from a 2001 meta-analysis of 18,712 people and fit men and women alike. The two agree at 40; above that, 220 - age reads lower. If you have a measured max heart rate, use that instead of either.
What is the MAF 180 formula?
Phil Maffetone's method: 180 minus your age, then subtract 10 or 5, keep it, or add 5 depending on health and training history. The result is a ceiling for easy aerobic work, not a range.
Is there one official definition of zone 2?
No. Five-zone percent bands are a common convention, not a standard, and physiologists define zone 2 as effort below the first lactate threshold, which needs a lab test to measure. The ACSM uses intensity categories instead, and 60 to 70% of max sits where its light and moderate categories meet.
How do I know I am in zone 2 without a heart rate monitor?
Use the talk test: you can speak in full sentences but would not want to sing. If you can only manage a few words per breath, you are above zone 2.
How many calories does zone 2 burn?
It depends on body weight and activity. Using 2024 Compendium METs, a 70 kg (154 lb) person burns roughly 252 calories in 45 minutes of brisk walking and about 341 jogging easily. Treat these as estimates.
Is zone 2 good for weight loss?
Zone 2 is easy to recover from, so it helps you stay consistent, but food has a bigger effect on weight than cardio. A 2025 review found no evidence that zone 2 is uniquely better than other intensities for metabolic health. If you have a history of disordered eating, work with a professional on any calorie or exercise goals.
What if I take beta blockers or have a heart condition?
Beta blockers and some other medications lower heart rate, so age-based formulas may not fit you. Ask your doctor what heart rate range or effort level is right for you before training by these numbers.
What is the easiest way to track food alongside zone 2 training?
Use Nouri: type or say what you ate, or say "Hey Siri, track food in Nouri" from the lock screen, and it returns calories and macros with its reasoning shown. Pair it with the calorie deficit calculator to set a sensible target.