Fitness
Target Heart Rate Calculator for Women
Find your estimated max heart rate and training zones for fat-burning, aerobic, and high-intensity cardio — tuned for women using the Gulati formula.
Heart rate zones
Estimated max HR166 bpm
Light / warm-up
Easy walking, recovery days
83–100 bpm
Fat-burning zone
Brisk walking, steady cardio
100–116 bpm
Aerobic zone
Jogging, cycling, sustained effort
116–133 bpm
High intensity
Intervals, hard effort (brief)
133–149 bpm
These calculators provide general estimates for education only. They do not replace medical advice, diagnosis, or personalized nutrition counseling. Talk with your clinician before changing diet, exercise, or treatment plans.