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Max Heart Rate Calculator

Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during all-out exercise. Knowing your MHR is the foundation of heart rate-based training — it lets you set accurate target zones so you can train at the right intensity for your goal, whether that is fat loss, aerobic fitness, or peak performance.

Quick Answer

The traditional 220 − age formula is widely used, but the Tanaka formula (208 − 0.7 × age) is more accurate for most adults. Women get the most accurate estimate from the Gulati formula (206 − 0.88 × age).

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter your age above to estimate your maximum heart rate.

How the Formula Works

  1. Enter your age. All three formulas use age as the sole input.

  2. Fox (Traditional) subtracts your age from 220.

    MHR = 220 − age

  3. Tanaka applies a weighted subtraction validated across 351 studies.

    MHR = 208 − (0.7 × age)

  4. Gulati applies a sex-specific formula validated in women only.

    MHR = 206 − (0.88 × age)

  5. The recommended MHR is used to calculate five target training zones at 50–60%, 60–70%, 70–80%, 80–90%, and 90–100% of MHR.

How to Interpret Your Results

Your maximum heart rate sets the ceiling for all heart rate-based training. Use the recommended value to anchor your five target zones. Spending time in different zones drives different adaptations: lower zones build fat-burning and aerobic efficiency, while upper zones develop speed and anaerobic capacity.

50–60% — Light / Warm-up
50–60 — Easy effort. Warm-ups, cool-downs, and active recovery walks.
60–70% — Fat Burning
60–70 — Moderate effort. Long steady-state cardio and endurance base building.
70–80% — Aerobic / Cardio
70–80 — Sustained effort. Tempo runs and cardiovascular improvement.
80–90% — Anaerobic / Threshold
80–90 — Hard effort. Interval training and lactate threshold development.
90–100% — VO2 Max / Sprint
90–100 — Maximum effort. Short all-out sprints and peak power training.

Limitations

  • All three formulas estimate MHR from age alone. True MHR varies by up to ±10–12 BPM between individuals of the same age.
  • The Fox formula was not derived from a formal study and has the widest margin of error, particularly in older adults.
  • Heart rate-based training zones are affected by medications such as beta-blockers, which reduce maximum heart rate.
  • Altitude, heat, humidity, fatigue, and caffeine can all influence heart rate response during exercise.
  • This calculator is intended for healthy adults. Consult a healthcare provider before beginning a new exercise programme, especially if you have cardiovascular conditions.

Frequently Asked Questions

Which max heart rate formula is the most accurate?
For most adults, the Tanaka formula (208 − 0.7 × age) is considered more accurate than the traditional Fox formula because it was validated across 351 published studies. For women specifically, the Gulati formula (206 − 0.88 × age) provides the best estimate, as it was derived from a large study of female patients.
Is the 220 minus age formula accurate?
The 220 − age formula is a convenient rule of thumb but has never been validated by a formal peer-reviewed study. It carries a standard deviation of roughly 10–12 BPM, meaning your true MHR could be significantly higher or lower than the estimate. The Tanaka formula is a more evidence-based alternative.
How do I find my true maximum heart rate?
The most accurate way to determine your true MHR is through a graded maximal exercise test (GXT) supervised by a cardiologist or exercise physiologist. As a practical field alternative, you can perform a running or cycling time trial after a thorough warm-up, pushing to maximum effort in the final 30–60 seconds and recording your peak heart rate with a chest-strap monitor.
What is a normal maximum heart rate for my age?
Using the Tanaka formula, a 20-year-old can expect an MHR around 194 BPM, a 40-year-old around 180 BPM, and a 60-year-old around 166 BPM. These are population averages. Your actual MHR depends on genetics, training history, and other individual factors.
Does fitness training change your maximum heart rate?
Aerobic training does not significantly increase maximum heart rate — MHR is largely determined by age and genetics. However, regular cardio training lowers your resting heart rate and increases stroke volume, meaning your heart pumps more blood per beat. This makes each training zone more efficient over time, even if MHR stays the same.

Use your MHR to calculate precise Karvonen training zones

Heart Rate Zone Calculator

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