Max Heart Rate Calculator
Estimate your maximum heart rate from age using several formulas, with training zones.
Enter an age between 1 and 120 years.
Estimated Maximum Heart Rate
Formula Comparison
| Formula | Equation | HRmax (bpm) |
|---|
Heart Rate Training Zones
Based on your headline HRmax (Tanaka formula).
| Intensity | % of HRmax | Heart Rate (bpm) |
|---|
What Is Maximum Heart Rate?
Your maximum heart rate (HRmax) is the highest number of beats per minute (bpm) your heart can reach during maximal physical exertion. It is largely determined by age and genetics and declines gradually as you get older. HRmax is a key reference point for designing exercise programs, because target heart rate zones for fat burning, endurance, and high-intensity training are all expressed as a percentage of it.
The only truly accurate way to determine HRmax is a supervised maximal exercise test (a graded stress test). Age-based formulas, like the ones in this calculator, provide a convenient estimate for the general population but can differ from an individual's true value by 10-12 bpm or more.
The Formulas and Their Accuracy
Fox (Classic): 220 − age
The most widely known formula, popularized by Fox in 1971. It is simple and easy to remember but was never derived from rigorous research. It tends to overestimate HRmax in younger people and underestimate it in older adults, with a standard deviation of roughly 10-12 bpm.
Tanaka: 208 − 0.7 × age
Derived from a meta-analysis of 351 studies and validated in a laboratory cohort, the Tanaka formula is considered more accurate than the classic 220 − age equation across a wide age range and is independent of sex. It is used as the headline estimate in this calculator.
Nes: 211 − 0.64 × age
Developed from the large HUNT Fitness Study of more than 3,000 healthy adults, the Nes formula is a strong modern alternative that performs well across both sexes and fitness levels.
Gulati (women): 206 − 0.88 × age
Derived specifically from a study of healthy women undergoing stress testing, the Gulati formula was created because earlier equations overestimated HRmax in women. It is the preferred estimate for women.
Understanding Heart Rate Training Zones
Training zones express exercise intensity as a percentage of your maximum heart rate. Working within a specific zone helps target a particular training adaptation, from active recovery to peak performance.
- 50-60% (Very Light): Warm-up, recovery, and general health.
- 60-70% (Light / Fat Burn): Builds aerobic base; a high share of calories from fat.
- 70-80% (Moderate / Aerobic): Improves cardiovascular fitness and endurance.
- 80-90% (Hard / Anaerobic): Raises lactate threshold and speed.
- 90-100% (Maximum): Peak effort for short intervals; advanced athletes only.
Related Calculators
Note: This calculator provides age-based estimates only and is not a substitute for professional medical advice. Estimated maximum heart rate can differ from your true value by 10-12 bpm or more. Before beginning a new exercise program, especially if you have a heart condition, high blood pressure, or other health concerns, consult a qualified healthcare professional.