{"id":497,"date":"2026-03-17T13:46:35","date_gmt":"2026-03-17T13:46:35","guid":{"rendered":"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/?post_type=calculator&#038;p=497"},"modified":"2026-03-30T13:41:14","modified_gmt":"2026-03-30T13:41:14","slug":"heart-rate-calculator","status":"publish","type":"calculator","link":"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/calculators\/heart-rate-calculator\/","title":{"rendered":"Heart Rate Calculator"},"content":{"rendered":"\n<div class=\"wp-block-group calculators-banner has-background is-layout-flow wp-block-group-is-layout-flow\" style=\"background-color:#f4f4f4\">\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group row is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group col-lg-7 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group calculators-banner-hd is-layout-flow wp-block-group-is-layout-flow\"><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav>\n\n\n\n<h1 class=\"wp-block-heading has-primary-heading-color has-text-color has-link-color has-text-h-2-font-size wp-elements-bb4749962a87f9e5b32ee0fe31437c7d\" style=\"font-style:normal;font-weight:600\">Find Your Target Heart Rate<\/h1>\n\n\n\n<p class=\"has-description-md-font-size\">Train smarter by calculating your ideal heart rate zones for fat loss, endurance, and peak performance.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#heart-cal\">Calculate Now<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group col-lg-5 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group calculators-banner-img is-layout-flow wp-block-group-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"392\" src=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-content\/uploads\/2026\/03\/Untitled-design-9-1.webp\" alt=\"calculator-hero\" class=\"wp-image-534\" srcset=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-content\/uploads\/2026\/03\/Untitled-design-9-1.webp 520w, https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-content\/uploads\/2026\/03\/Untitled-design-9-1-300x226.webp 300w\" sizes=\"auto, (max-width: 520px) 100vw, 520px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div id=\"heart-cal\" class=\"wp-block-group heart-cal is-layout-flow wp-block-group-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--section-padding);padding-right:var(--wp--preset--spacing--horizontal-padding);padding-bottom:var(--wp--preset--spacing--section-padding);padding-left:var(--wp--preset--spacing--horizontal-padding)\" data-aos=\"fade-up\">\n<div class=\"wp-block-group container p-0 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-create-block-heart-rate-calculator wp-block-create-block-heart-rate-calculator\">\n\t<div class=\"heart-rate-calculator-container\">\n\t\t\n\t\t<!-- Left Side: Form -->\n\t\t<div class=\"heart-rate-calculator__form-container\">\n\t\t\t<h2>Heart Rate Calculator<\/h2>\n\t\t\t<div class=\"title-underline\"><\/div>\n\n\t\t\t<div class=\"heart-rate-calculator__form-grid\">\n\t\t\t\t<div class=\"heart-rate-calculator__input-wrap\">\n\t\t\t\t\t<label>Age<\/label>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<input class=\"hr-input-age\" type=\"number\" name=\"age\" value=\"25\" placeholder=\"25\" \/>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"heart-rate-calculator__input-wrap\">\n\t\t\t\t\t<label>Fitness Level<\/label>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<select class=\"hr-select-fitness\" name=\"fitnessLevel\">\n\t\t\t\t\t\t\t<option value=\"\">Select Fitness<\/option>\n\t\t\t\t\t\t\t<option value=\"beginner\" >Beginner<\/option>\n\t\t\t\t\t\t\t<option value=\"intermediate\" >Intermediate<\/option>\n\t\t\t\t\t\t\t<option value=\"advanced\" >Advanced<\/option>\n\t\t\t\t\t\t<\/select>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"heart-rate-calculator__form-row-single\">\n\t\t\t\t<div class=\"heart-rate-calculator__input-wrap\">\n\t\t\t\t\t<label>Resting Heart Rate (optional \u2014 improves accuracy)<\/label>\n\t\t\t\t\t<div class=\"input-group\">\n\t\t\t\t\t\t<input class=\"hr-input-rhr\" type=\"number\" name=\"restingHeartRate\" value=\"\" placeholder=\"65 bpm (leave blank if unknown)\" \/>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"heart-rate-calculator__info-quote\">\n\t\t\t\t<p>We use the Tanaka formula (208 &#8211; 0.7 \u00d7 age) which is more accurate than the classic 220 &#8211; age method.<\/p>\n\t\t\t<\/div>\n\n\t\t\t<button class=\"heart-rate-calculator__calculate-btn\">\n\t\t\t\tCalculate\t\t\t\t<span>\n\t\t\t\t\t<svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\n\t\t\t\t\t\t<path d=\"M5 12H19M19 12L13 6M19 12L13 18\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" \/>\n\t\t\t\t\t<\/svg>\n\t\t\t\t<\/span>\n\t\t\t<\/button>\n\t\t<\/div>\n\n\t\t<!-- Right Side: Results + Overlay -->\n\t\t<div class=\"heart-rate-calculator__results-wrapper\">\n\n\t\t\t<!-- Forminator Reveal Overlay -->\n\t\t\t\t\t\t\t<div class=\"heart-rate-calculator__form-reveal\">\n\t\t\t\t\t<div class=\"form-reveal-inner\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<h3 class=\"form-reveal-title\">Enter Your Details to Reveal the Result<\/h3>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"forminator-ui forminator-custom-form forminator-custom-form-793 forminator-design--default  forminator_ajax\" data-forminator-render=\"0\" data-form=\"forminator-module-793\" data-uid=\"69f5e36876498\"><br\/><\/div><form\n\t\t\t\tid=\"forminator-module-793\"\n\t\t\t\tclass=\"forminator-ui forminator-custom-form forminator-custom-form-793 forminator-design--default  forminator_ajax\"\n\t\t\t\tmethod=\"post\"\n\t\t\t\tdata-forminator-render=\"0\"\n\t\t\t\tdata-form-id=\"793\"\n\t\t\t\t data-color-option=\"theme\" data-design=\"default\" data-grid=\"open\" style=\"display: none;\"\n\t\t\t\tdata-uid=\"69f5e36876498\"\n\t\t\t><div role=\"alert\" aria-live=\"polite\" class=\"forminator-response-message forminator-error\" aria-hidden=\"true\"><\/div><div class=\"forminator-row\"><div id=\"name-1\" class=\"forminator-field-name forminator-col forminator-col-12 \"><div class=\"forminator-field\"><input type=\"text\" name=\"name-1\" value=\"\" placeholder=\"Enter Your Name\" id=\"forminator-field-name-1_69f5e36876498\" class=\"forminator-input forminator-name--field\" aria-required=\"true\" autocomplete=\"name\" \/><\/div><\/div><\/div><div class=\"forminator-row\"><div id=\"email-1\" class=\"forminator-field-email forminator-col forminator-col-12 \"><div class=\"forminator-field\"><input type=\"email\" name=\"email-1\" value=\"\" placeholder=\"Enter Email Address\" id=\"forminator-field-email-1_69f5e36876498\" class=\"forminator-input forminator-email--field\" data-required=\"1\" aria-required=\"true\" autocomplete=\"email\" \/><\/div><\/div><\/div><input type=\"hidden\" name=\"referer_url\" value=\"\" \/><div class=\"forminator-row forminator-row-last\"><div class=\"forminator-col\"><div class=\"forminator-field\"><button class=\"forminator-button forminator-button-submit\">Submit<\/button><\/div><\/div><\/div><input type=\"hidden\" id=\"forminator_nonce\" name=\"forminator_nonce\" value=\"ddceaabcfb\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/bodygoals-by-jk\/wp-json\/wp\/v2\/calculator\/497\" \/><input type=\"hidden\" name=\"form_id\" value=\"793\"><input type=\"hidden\" name=\"page_id\" value=\"497\"><input type=\"hidden\" name=\"form_type\" value=\"default\"><input type=\"hidden\" name=\"current_url\" value=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/calculators\/heart-rate-calculator\/\"><input type=\"hidden\" name=\"render_id\" value=\"0\"><input type=\"hidden\" name=\"action\" value=\"forminator_submit_form_custom-forms\"><\/form>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t<!-- Results Container (Initially Locked\/Blurred) -->\n\t\t\t<div class=\"heart-rate-calculator__results-container results-locked\">\n\t\t\t\t<div class=\"heart-rate-calculator__score-box\">\n\t\t\t\t\t<span class=\"score-label\">MAXIMUM HEART RATE<\/span>\n\t\t\t\t\t<div class=\"score-row\"><span class=\"score-value\">0<\/span><\/div>\n\t\t\t\t\t<div class=\"score-unit\">beats per minute<\/div>\n\t\t\t\t\t<div class=\"score-pill\"><span class=\"pill-text\">Tanaka formula &#8211; Age 0<\/span><\/div>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"heart-rate-calculator__zones-section\">\n\t\t\t\t\t<h3 class=\"zones-title\">Your 5 Training Zones<\/h3>\n\t\t\t\t\t<table class=\"zones-table\">\n\t\t\t\t\t\t<thead>\n\t\t\t\t\t\t\t<tr>\n\t\t\t\t\t\t\t\t<th>Zone &amp; Purpose<\/th>\n\t\t\t\t\t\t\t\t<th>BPM Range<\/th>\n\t\t\t\t\t\t\t\t<th class=\"align-right\">% Max HR<\/th>\n\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t<\/thead>\n\t\t\t\t\t\t<tbody>\n\t\t\t\t\t\t\t<tr><td><span class=\"zone-dot dot-1\"><\/span> <strong>Zone 1<\/strong> \u2014 Recovery<\/td><td class=\"zone-range-1\">0-0 bpm<\/td><td class=\"align-right\">50\u201360%<\/td><\/tr>\n\t\t\t\t\t\t\t<tr><td><span class=\"zone-dot dot-2\"><\/span> <strong>Zone 2<\/strong> \u2014 Fat Burn<\/td><td class=\"zone-range-2\">0-0 bpm<\/td><td class=\"align-right\">60\u201370%<\/td><\/tr>\n\t\t\t\t\t\t\t<tr><td><span class=\"zone-dot dot-3\"><\/span> <strong>Zone 3<\/strong> \u2014 Aerobic<\/td><td class=\"zone-range-3\">0-0 bpm<\/td><td class=\"align-right\">70\u201380%<\/td><\/tr>\n\t\t\t\t\t\t\t<tr><td><span class=\"zone-dot dot-4\"><\/span> <strong>Zone 4<\/strong> \u2014 Threshold<\/td><td class=\"zone-range-4\">0-0 bpm<\/td><td class=\"align-right\">80\u201390%<\/td><\/tr>\n\t\t\t\t\t\t\t<tr><td><span class=\"zone-dot dot-5\"><\/span> <strong>Zone 5<\/strong> \u2014 Max Effort<\/td><td class=\"zone-range-5\">0-0 bpm<\/td><td class=\"align-right\">90\u2013100%<\/td><\/tr>\n\t\t\t\t\t\t<\/tbody>\n\t\t\t\t\t<\/table>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-image size-full heart-cal__men-img\"><img loading=\"lazy\" decoding=\"async\" width=\"262\" height=\"210\" src=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-content\/uploads\/2026\/03\/Group-11-1.webp\" alt=\"men\" class=\"wp-image-477\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-group personalised-plan is-layout-flow wp-block-group-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--section-padding);padding-right:var(--wp--preset--spacing--horizontal-padding);padding-bottom:var(--wp--preset--spacing--section-padding);padding-left:var(--wp--preset--spacing--horizontal-padding)\" data-aos=\"fade-up\">\n<div class=\"wp-block-group container p-0 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group personalised-plan__inner is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group personalised-plan__row row is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group personalised-plan__left col-lg-6 is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-left\" style=\"font-style:normal;font-weight:600\">Ready to Train Smarter and See Real Results?<\/h2>\n\n\n\n<p class=\"has-description-sm-font-size\">Knowing your target heart rate is the first step.\u2028 Training consistently in the right zones is what drives real transformation.<\/p>\n\n\n\n<ul class=\"wp-block-list personalised-plan__features\">\n<li class=\"has-primary-heading-color has-text-color has-link-color has-description-sm-font-size wp-elements-cab19f786fda0ec4679c37a9f73c7056\"><svg width=\"25\" height=\"25\" viewBox=\"0 0 25 25\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><g clip-path=\"url(#clip0_1243_455)\"><path d=\"M21.247 9.67181C20.8924 9.30116 20.5255 8.91923 20.3872 8.58339C20.2593 8.27577 20.2517 7.76589 20.2442 7.27201C20.2301 6.35386 20.2151 5.31341 19.4916 4.58999C18.7682 3.86657 17.7278 3.85152 16.8096 3.8374C16.3157 3.82988 15.8059 3.82235 15.4982 3.69441C15.1633 3.55613 14.7805 3.18924 14.4098 2.83459C13.7607 2.21088 13.0232 1.50439 12.0411 1.50439C11.0589 1.50439 10.3223 2.21088 9.6723 2.83459C9.30165 3.18924 8.91971 3.55613 8.58387 3.69441C8.27814 3.82235 7.76638 3.82988 7.2725 3.8374C6.35434 3.85152 5.3139 3.86657 4.59048 4.58999C3.86706 5.31341 3.85671 6.35386 3.83789 7.27201C3.83037 7.76589 3.82284 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15.7467C10.7327 15.7846 10.6348 15.8041 10.5359 15.8041C10.437 15.8041 10.3391 15.7846 10.2477 15.7467C10.1563 15.7088 10.0733 15.6533 10.0034 15.5834L7.74568 13.3256C7.60447 13.1844 7.52513 12.9929 7.52513 12.7932C7.52513 12.5934 7.60447 12.4019 7.74568 12.2607C7.8869 12.1195 8.07843 12.0401 8.27814 12.0401C8.47785 12.0401 8.66937 12.1195 8.81059 12.2607L10.5359 13.9869L15.2715 9.25036C15.3414 9.18044 15.4245 9.12497 15.5158 9.08713C15.6072 9.04929 15.7051 9.02981 15.804 9.02981C15.9029 9.02981 16.0008 9.04929 16.0921 9.08713C16.1835 9.12497 16.2665 9.18044 16.3364 9.25036C16.4064 9.32029 16.4618 9.4033 16.4997 9.49465C16.5375 9.58601 16.557 9.68393 16.557 9.78282C16.557 9.8817 16.5375 9.97962 16.4997 10.071C16.4618 10.1623 16.4064 10.2453 16.3364 10.3153Z\" fill=\"url(#paint0_linear_1243_455)\"><\/path> <\/g> <defs><linearGradient id=\"paint0_linear_1243_455\" x1=\"8.89665\" y1=\"23.6969\" x2=\"9.2025\" y2=\"1.61258\" gradientUnits=\"userSpaceOnUse\"><stop 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3.55613 8.58387 3.69441C8.27814 3.82235 7.76638 3.82988 7.2725 3.8374C6.35434 3.85152 5.3139 3.86657 4.59048 4.58999C3.86706 5.31341 3.85671 6.35386 3.83789 7.27201C3.83037 7.76589 3.82284 8.27577 3.6949 8.58339C3.55661 8.91829 3.18973 9.30116 2.83507 9.67181C2.21137 10.3209 1.50488 11.0584 1.50488 12.0406C1.50488 13.0227 2.21137 13.7593 2.83507 14.4093C3.18973 14.78 3.55661 15.1619 3.6949 15.4977C3.82284 15.8054 3.83037 16.3152 3.83789 16.8091C3.852 17.7273 3.86706 18.7677 4.59048 19.4911C5.3139 20.2146 6.35434 20.2296 7.2725 20.2437C7.76638 20.2513 8.27626 20.2588 8.58387 20.3867C8.91877 20.525 9.30165 20.8919 9.6723 21.2465C10.3214 21.8703 11.0589 22.5767 12.0411 22.5767C13.0232 22.5767 13.7598 21.8703 14.4098 21.2465C14.7805 20.8919 15.1624 20.525 15.4982 20.3867C15.8059 20.2588 16.3157 20.2513 16.8096 20.2437C17.7278 20.2296 18.7682 20.2146 19.4916 19.4911C20.2151 18.7677 20.2301 17.7273 20.2442 16.8091C20.2517 16.3152 20.2593 15.8054 20.3872 15.4977C20.5255 15.1628 20.8924 14.78 21.247 14.4093C21.8707 13.7602 22.5772 13.0227 22.5772 12.0406C22.5772 11.0584 21.8707 10.3219 21.247 9.67181ZM16.3364 10.3153L11.0683 15.5834C10.9984 15.6533 10.9154 15.7088 10.8241 15.7467C10.7327 15.7846 10.6348 15.8041 10.5359 15.8041C10.437 15.8041 10.3391 15.7846 10.2477 15.7467C10.1563 15.7088 10.0733 15.6533 10.0034 15.5834L7.74568 13.3256C7.60447 13.1844 7.52513 12.9929 7.52513 12.7932C7.52513 12.5934 7.60447 12.4019 7.74568 12.2607C7.8869 12.1195 8.07843 12.0401 8.27814 12.0401C8.47785 12.0401 8.66937 12.1195 8.81059 12.2607L10.5359 13.9869L15.2715 9.25036C15.3414 9.18044 15.4245 9.12497 15.5158 9.08713C15.6072 9.04929 15.7051 9.02981 15.804 9.02981C15.9029 9.02981 16.0008 9.04929 16.0921 9.08713C16.1835 9.12497 16.2665 9.18044 16.3364 9.25036C16.4064 9.32029 16.4618 9.4033 16.4997 9.49465C16.5375 9.58601 16.557 9.68393 16.557 9.78282C16.557 9.8817 16.5375 9.97962 16.4997 10.071C16.4618 10.1623 16.4064 10.2453 16.3364 10.3153Z\" fill=\"url(#paint0_linear_1243_455)\"><\/path> <\/g> <defs><linearGradient id=\"paint0_linear_1243_455\" x1=\"8.89665\" y1=\"23.6969\" x2=\"9.2025\" y2=\"1.61258\" gradientUnits=\"userSpaceOnUse\"><stop stop-color=\"#57BC8A\"><\/stop> <stop offset=\"1\" stop-color=\"#7EDBB5\"><\/stop> <\/linearGradient> <clipPath id=\"clip0_1243_455\"><rect width=\"24.0827\" height=\"24.0827\" fill=\"white\"><\/rect> <\/clipPath> <\/defs> <\/svg> Structured fat loss &amp; performance plans<\/li>\n\n\n\n<li class=\"has-primary-heading-color has-text-color has-link-color has-description-sm-font-size wp-elements-dba663d26ef92647cf8602e38ff727a4\">\n                    <svg width=\"25\" height=\"25\" viewBox=\"0 0 25 25\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <g clip-path=\"url(#clip0_1243_455)\">\n                    <path d=\"M21.247 9.67181C20.8924 9.30116 20.5255 8.91923 20.3872 8.58339C20.2593 8.27577 20.2517 7.76589 20.2442 7.27201C20.2301 6.35386 20.2151 5.31341 19.4916 4.58999C18.7682 3.86657 17.7278 3.85152 16.8096 3.8374C16.3157 3.82988 15.8059 3.82235 15.4982 3.69441C15.1633 3.55613 14.7805 3.18924 14.4098 2.83459C13.7607 2.21088 13.0232 1.50439 12.0411 1.50439C11.0589 1.50439 10.3223 2.21088 9.6723 2.83459C9.30165 3.18924 8.91971 3.55613 8.58387 3.69441C8.27814 3.82235 7.76638 3.82988 7.2725 3.8374C6.35434 3.85152 5.3139 3.86657 4.59048 4.58999C3.86706 5.31341 3.85671 6.35386 3.83789 7.27201C3.83037 7.76589 3.82284 8.27577 3.6949 8.58339C3.55661 8.91829 3.18973 9.30116 2.83507 9.67181C2.21137 10.3209 1.50488 11.0584 1.50488 12.0406C1.50488 13.0227 2.21137 13.7593 2.83507 14.4093C3.18973 14.78 3.55661 15.1619 3.6949 15.4977C3.82284 15.8054 3.83037 16.3152 3.83789 16.8091C3.852 17.7273 3.86706 18.7677 4.59048 19.4911C5.3139 20.2146 6.35434 20.2296 7.2725 20.2437C7.76638 20.2513 8.27626 20.2588 8.58387 20.3867C8.91877 20.525 9.30165 20.8919 9.6723 21.2465C10.3214 21.8703 11.0589 22.5767 12.0411 22.5767C13.0232 22.5767 13.7598 21.8703 14.4098 21.2465C14.7805 20.8919 15.1624 20.525 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9.25036C16.4064 9.32029 16.4618 9.4033 16.4997 9.49465C16.5375 9.58601 16.557 9.68393 16.557 9.78282C16.557 9.8817 16.5375 9.97962 16.4997 10.071C16.4618 10.1623 16.4064 10.2453 16.3364 10.3153Z\" fill=\"url(#paint0_linear_1243_455)\"><\/path>\n                    <\/g>\n                    <defs>\n                    <linearGradient id=\"paint0_linear_1243_455\" x1=\"8.89665\" y1=\"23.6969\" x2=\"9.2025\" y2=\"1.61258\" gradientUnits=\"userSpaceOnUse\">\n                    <stop stop-color=\"#57BC8A\"><\/stop>\n                    <stop offset=\"1\" stop-color=\"#7EDBB5\"><\/stop>\n                    <\/linearGradient>\n                    <clipPath id=\"clip0_1243_455\">\n                    <rect width=\"24.0827\" height=\"24.0827\" fill=\"white\"><\/rect>\n                    <\/clipPath>\n                    <\/defs>\n                    <\/svg>\n                    Weekly accountability<\/li>\n\n\n\n<li class=\"has-primary-heading-color has-text-color has-link-color has-description-sm-font-size wp-elements-6fcb4ab49b20db3ac6bb4bd91da19801\">\n                    <svg width=\"25\" height=\"25\" viewBox=\"0 0 25 25\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <g clip-path=\"url(#clip0_1243_455)\">\n                    <path d=\"M21.247 9.67181C20.8924 9.30116 20.5255 8.91923 20.3872 8.58339C20.2593 8.27577 20.2517 7.76589 20.2442 7.27201C20.2301 6.35386 20.2151 5.31341 19.4916 4.58999C18.7682 3.86657 17.7278 3.85152 16.8096 3.8374C16.3157 3.82988 15.8059 3.82235 15.4982 3.69441C15.1633 3.55613 14.7805 3.18924 14.4098 2.83459C13.7607 2.21088 13.0232 1.50439 12.0411 1.50439C11.0589 1.50439 10.3223 2.21088 9.6723 2.83459C9.30165 3.18924 8.91971 3.55613 8.58387 3.69441C8.27814 3.82235 7.76638 3.82988 7.2725 3.8374C6.35434 3.85152 5.3139 3.86657 4.59048 4.58999C3.86706 5.31341 3.85671 6.35386 3.83789 7.27201C3.83037 7.76589 3.82284 8.27577 3.6949 8.58339C3.55661 8.91829 3.18973 9.30116 2.83507 9.67181C2.21137 10.3209 1.50488 11.0584 1.50488 12.0406C1.50488 13.0227 2.21137 13.7593 2.83507 14.4093C3.18973 14.78 3.55661 15.1619 3.6949 15.4977C3.82284 15.8054 3.83037 16.3152 3.83789 16.8091C3.852 17.7273 3.86706 18.7677 4.59048 19.4911C5.3139 20.2146 6.35434 20.2296 7.2725 20.2437C7.76638 20.2513 8.27626 20.2588 8.58387 20.3867C8.91877 20.525 9.30165 20.8919 9.6723 21.2465C10.3214 21.8703 11.0589 22.5767 12.0411 22.5767C13.0232 22.5767 13.7598 21.8703 14.4098 21.2465C14.7805 20.8919 15.1624 20.525 15.4982 20.3867C15.8059 20.2588 16.3157 20.2513 16.8096 20.2437C17.7278 20.2296 18.7682 20.2146 19.4916 19.4911C20.2151 18.7677 20.2301 17.7273 20.2442 16.8091C20.2517 16.3152 20.2593 15.8054 20.3872 15.4977C20.5255 15.1628 20.8924 14.78 21.247 14.4093C21.8707 13.7602 22.5772 13.0227 22.5772 12.0406C22.5772 11.0584 21.8707 10.3219 21.247 9.67181ZM16.3364 10.3153L11.0683 15.5834C10.9984 15.6533 10.9154 15.7088 10.8241 15.7467C10.7327 15.7846 10.6348 15.8041 10.5359 15.8041C10.437 15.8041 10.3391 15.7846 10.2477 15.7467C10.1563 15.7088 10.0733 15.6533 10.0034 15.5834L7.74568 13.3256C7.60447 13.1844 7.52513 12.9929 7.52513 12.7932C7.52513 12.5934 7.60447 12.4019 7.74568 12.2607C7.8869 12.1195 8.07843 12.0401 8.27814 12.0401C8.47785 12.0401 8.66937 12.1195 8.81059 12.2607L10.5359 13.9869L15.2715 9.25036C15.3414 9.18044 15.4245 9.12497 15.5158 9.08713C15.6072 9.04929 15.7051 9.02981 15.804 9.02981C15.9029 9.02981 16.0008 9.04929 16.0921 9.08713C16.1835 9.12497 16.2665 9.18044 16.3364 9.25036C16.4064 9.32029 16.4618 9.4033 16.4997 9.49465C16.5375 9.58601 16.557 9.68393 16.557 9.78282C16.557 9.8817 16.5375 9.97962 16.4997 10.071C16.4618 10.1623 16.4064 10.2453 16.3364 10.3153Z\" fill=\"url(#paint0_linear_1243_455)\"><\/path>\n                    <\/g>\n                    <defs>\n                    <linearGradient id=\"paint0_linear_1243_455\" x1=\"8.89665\" y1=\"23.6969\" x2=\"9.2025\" y2=\"1.61258\" gradientUnits=\"userSpaceOnUse\">\n                    <stop stop-color=\"#57BC8A\"><\/stop>\n                    <stop offset=\"1\" stop-color=\"#7EDBB5\"><\/stop>\n                    <\/linearGradient>\n                    <clipPath id=\"clip0_1243_455\">\n                    <rect width=\"24.0827\" height=\"24.0827\" fill=\"white\"><\/rect>\n                    <\/clipPath>\n                    <\/defs>\n                    <\/svg>\n                    Sustainable lifestyle habits<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button btn-primary\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/start\/\">Apply for Coaching<\/a><\/div>\n\n\n\n<div class=\"wp-block-button btn-secondary\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/packages\/\">\n                    View Our Coaching Plans\n                    <\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group personalised-plan__right col-lg-5 is-layout-flow wp-block-group-is-layout-flow\">\n<figure class=\"wp-block-image size-full personalised-plan__image\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"407\" src=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-content\/uploads\/2026\/03\/Group-2.webp\" alt=\"cta\" class=\"wp-image-460\" srcset=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-content\/uploads\/2026\/03\/Group-2.webp 400w, https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-content\/uploads\/2026\/03\/Group-2-295x300.webp 295w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-content is-layout-flow wp-block-group-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--section-padding);padding-right:var(--wp--preset--spacing--horizontal-padding);padding-bottom:var(--wp--preset--spacing--section-padding);padding-left:var(--wp--preset--spacing--horizontal-padding)\" data-aos=\"fade-up\">\n<div class=\"wp-block-group container p-0 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group row justify-content-center is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group col-lg-9 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">What is a Heart Rate Calculator?<\/h2>\n\n\n\n<p>A Heart Rate Calculator is an online tool that estimates your maximum heart rate and target training zones based on your age and fitness goal.<\/p>\n\n\n\n<p>It helps you train at the right intensity for better results.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">How is maximum heart rate calculated?<\/h2>\n\n\n\n<p class=\"has-primary-heading-color has-text-color has-link-color wp-elements-42496ae206ed792929c0c8852e0e91a4\">Maximum Heart Rate (MHR) is commonly calculated using:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>220 \u2212 Your Age<\/li>\n<\/ul>\n\n\n\n<p>Your target heart rate zones are then calculated as a percentage of your maximum heart rate.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">What are heart rate zones?<\/h2>\n\n\n\n<p>Heart rate zones are different intensity levels used during exercise:<\/p>\n\n\n\n<div class=\"wp-block-group fat-loss-box is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group fat-loss-items is-layout-flow wp-block-group-is-layout-flow\">\n<h4 class=\"wp-block-heading\">50\u201360% \u2013 Warm-up Zone<\/h4>\n<\/div>\n\n\n\n<div class=\"wp-block-group fat-loss-items has-primary-background-background-color has-background is-layout-flow wp-block-group-is-layout-flow\">\n<h4 class=\"wp-block-heading\">60\u201370% \u2013 Fat Burn Zone<\/h4>\n<\/div>\n\n\n\n<div class=\"wp-block-group fat-loss-items has-primary-background-background-color has-background is-layout-flow wp-block-group-is-layout-flow\">\n<h4 class=\"wp-block-heading\">70\u201380% \u2013 Cardio Zone<\/h4>\n<\/div>\n\n\n\n<div class=\"wp-block-group fat-loss-items has-primary-background-background-color has-background is-layout-flow wp-block-group-is-layout-flow\">\n<h4 class=\"wp-block-heading\">80\u201390% \u2013 Peak Performance Zone<\/h4>\n<\/div>\n<\/div>\n\n\n\n<p>Each zone supports a specific fitness outcome.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Why is tracking heart rate important?<\/h2>\n\n\n\n<p class=\"has-primary-heading-color has-text-color has-link-color wp-elements-c5ff76e90d5dafa4fcf306c14932f059\">Tracking heart rate:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Helps regulate workout intensity.<\/li>\n\n\n\n<li>Improves cardiovascular health<\/li>\n\n\n\n<li>Maximises fat burning<\/li>\n\n\n\n<li>Builds endurance<\/li>\n\n\n\n<li>Prevents overtraining<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">What is the best heart rate zone for fat loss?<\/h2>\n\n\n\n<p>The 60\u201370% range of your maximum heart rate is commonly recommended for steady fat burning.<\/p>\n\n\n\n<p>However, combining different zones improves overall results.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">However, combining different zones improves overall results.<\/h2>\n\n\n\n<p>Yes. Trained individuals may have lower resting heart rates and different heart rate responses compared to beginners.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Can heart rate training improve performance?<\/h2>\n\n\n\n<p>Yes. Training within structured heart rate zones improves stamina, recovery, and overall performance.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Is heart rate calculation 100% accurate?<\/h2>\n\n\n\n<p>Heart rate calculations are estimates. Genetics, fitness level, stress, and medications may affect your actual heart rate response.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-group calorie-calculator-box is-layout-flow wp-block-group-is-layout-flow\" style=\"margin-bottom:0px\">\n<h2 class=\"wp-block-heading\">Important Disclaimer<\/h2>\n\n\n\n<p>Heart rate calculations are general estimates and should not replace medical advice. Individuals with medical conditions should consult a healthcare professional before starting a new exercise program.<\/p>\n\n\n\n<p>For personalised guidance, structured coaching is recommended.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group support-faq is-layout-flow wp-block-group-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--section-padding);padding-right:var(--wp--preset--spacing--horizontal-padding);padding-bottom:var(--wp--preset--spacing--section-padding);padding-left:var(--wp--preset--spacing--horizontal-padding)\" data-aos=\"fade-up\">\n<div class=\"wp-block-group container p-0 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group section-header is-layout-flow wp-block-group-is-layout-flow\" style=\"padding-top:0;padding-right:0;padding-bottom:var(--wp--preset--spacing--common-padding);padding-left:0\">\n<div class=\"wp-block-group container p-0 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group row is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group section-header__content is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group section-header__title is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"has-text-align-center is-style-default has-primary-heading-color has-text-color has-link-color has-description-md-font-size wp-elements-43b70dabd858f6f4a85a2faf8743b5bd\" style=\"font-style:normal;font-weight:500\">Support &amp; FAQ<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-text-h-2-font-size\" style=\"font-style:normal;font-weight:700\">Frequently Asked questions<\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group row justify-content-center is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group col-lg-10 is-layout-flow wp-block-group-is-layout-flow\" style=\"padding-bottom:var(--wp--preset--spacing--section-padding)\"><div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1772528521821\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What is a Heart Rate Calculator?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>A heart rate calculator is a tool that helps you determine your target heart rate zones for exercise. It is commonly used to optimize workouts, improve cardiovascular fitness, and monitor overall heart health.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1772529004381\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How is maximum heart rate calculated?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Maximum heart rate is typically estimated by subtracting your age from 220. This gives a general guideline for the highest number of beats per minute your heart can safely reach during intense physical activity.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1772529038354\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What are heart rate zones?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Heart rate zones are ranges that represent different levels of exercise intensity. Each zone targets specific fitness goals, such as fat burning, endurance building, or improving cardiovascular performance.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1772529045564\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Why is tracking heart rate important?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Tracking your heart rate helps ensure that you are exercising at the right intensity for your goals. It can also prevent overtraining, improve workout efficiency, and support better overall heart health.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773652790474\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What is the best heart rate zone for fat loss?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The best heart rate zone for fat loss is usually the moderate-intensity zone, where your body burns a higher percentage of fat for energy while still maintaining a sustainable workout level.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group col-lg-10 is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group support-faq__contact has-background is-layout-flow wp-block-group-is-layout-flow\" style=\"border-top-left-radius:18px;border-top-right-radius:18px;border-bottom-left-radius:18px;border-bottom-right-radius:18px;background-color:#effaf4;padding-top:18px;padding-right:22px;padding-bottom:18px;padding-left:22px\">\n<div class=\"wp-block-group support-faq__contact-left is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"support-faq__contact-icon\" style=\"font-size:0px\">vector<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"33\" height=\"32\" viewBox=\"0 0 33 32\" fill=\"none\">\n  <path d=\"M32.5 10C32.5 9.33696 32.2366 8.70107 31.7678 8.23223C31.2989 7.76339 30.663 7.5 30 7.5H25V2.5C25 1.83696 24.7366 1.20107 24.2678 0.732233C23.7989 0.263392 23.163 0 22.5 0H2.5C1.83696 0 1.20107 0.263392 0.732233 0.732233C0.263392 1.20107 0 1.83696 0 2.5V22.5C0.000733926 22.7352 0.0677925 22.9654 0.193472 23.1641C0.319151 23.3629 0.498353 23.5222 0.71049 23.6237C0.922628 23.7252 1.15909 23.7648 1.39273 23.7379C1.62636 23.7111 1.84767 23.6189 2.03125 23.4719L7.5 19.0625V23.75C7.5 24.413 7.76339 25.0489 8.23223 25.5178C8.70107 25.9866 9.33696 26.25 10 26.25H24.6234L30.4688 30.9719C30.6899 31.1508 30.9655 31.2489 31.25 31.25C31.5815 31.25 31.8995 31.1183 32.1339 30.8839C32.3683 30.6495 32.5 30.3315 32.5 30V10ZM25.8516 24.0281C25.6304 23.8492 25.3548 23.7511 25.0703 23.75H10V18.75H22.5C23.163 18.75 23.7989 18.4866 24.2678 18.0178C24.7366 17.5489 25 16.913 25 16.25V10H30V27.3828L25.8516 24.0281Z\" fill=\"url(#paint0_linear_970_21)\" \/>\n  \n    \n      \n      \n    \n  \n<\/svg><\/p>\n\n\n\n<div class=\"wp-block-group support-faq__contact-info is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading has-heading-color-color has-text-color has-link-color has-text-h-5-font-size wp-elements-f9fc52f767f6b7added557810c5d5d10\">Have Any Questions?<\/h3>\n\n\n\n<p class=\"has-text-color has-link-color has-description-sm-font-size wp-elements-2640d7af1fb5bd22b691b84c37ff25cf\" style=\"color:#646464\">Reach out and get the clarity to start your transformation.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/start\/\">Book a Call<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Find your optimal training heart rate zones for fat burn and peak performance.<\/p>\n","protected":false},"parent":0,"template":"","class_list":["post-497","calculator","type-calculator","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-json\/wp\/v2\/calculator\/497","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-json\/wp\/v2\/calculator"}],"about":[{"href":"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-json\/wp\/v2\/types\/calculator"}],"wp:attachment":[{"href":"https:\/\/dev.qrolic.com\/bodygoals-by-jk\/wp-json\/wp\/v2\/media?parent=497"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}