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Max Heart Rate Calculator

Source: Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156 · Source verified July 22, 2026

Blake Boege
Written by Blake Boege · Founder, Calculator Answers

A max heart rate calculator estimates the highest number of times your heart can beat per minute during maximum physical exertion. It uses age-based formulas like the standard formula (220 minus age) or the more precise Tanaka formula (208 minus 0.7 times age) to define this threshold. Fitness professionals use maximum heart rate to design cardiovascular training zones.

Estimate your maximum heart rate (MHR) using standard age-based calculations and the scientifically refined Tanaka equation.

See also: Target Heart Rate Calculator, VO2 Max Calculator, and Pace Calculator.

Quick Answer

Find your estimated maximum heart rate based on your age. Supports the standard formula and the Tanaka equation to help you target exercise zones.

years

Both formulas estimate maximum heart rate from age alone. · e.g. 35

Base training zones on

Estimated maximum heart rate

Tanaka · 208 − 0.7 × 35

184 bpm

Traditional (220 − age) estimate: 185 bpm

Traditional formula (220 − age)185 bpm
Tanaka formula (208 − 0.7 × age)184 bpm
Difference (Tanaka − traditional)-1.5 bpm
Estimates only. Individual maximum heart rate varies widely — this is not medical advice.

Training zones · Tanaka (208 − 0.7 × age)

Percentages of the Tanaka estimate (184 bpm).

Heart-rate training zones
ZoneRange
Zone 1 (very light)92–110 bpm
Zone 2 (light)110–128 bpm
Zone 3 (moderate)128–147 bpm
Zone 4 (hard)147–165 bpm
Zone 5 (maximum)165–184 bpm
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Examples

Age 30, standard formula (220 - age)

Max HR = 190 bpm

Age 30, Tanaka formula (208 - 0.7 * age)

Max HR = 187 bpm

Age 50, standard formula (220 - age)

Max HR = 170 bpm

Age 50, Tanaka formula (208 - 0.7 * age)

Max HR = 173 bpm

How it works

Formula · HRmax = 208 − (0.7 × age)

Max Heart Rate Math

This calculator provides two standard methods to estimate your maximum heart rate:

Standard Formula · MHR = 220 − age

Tanaka Formula · MHR = 208 − (0.7 × age)

To calculate your specific training boundaries once your MHR is established, you can check out our standard heart rate calculator or use our specialized target heart rate calculator to map out full exercise zones.

Medical Disclaimer. Estimated maximum heart rate metrics are for general fitness guidance. If you are pregnant, have cardiovascular conditions, or take medications that affect heart rate (such as beta-blockers), consult a doctor to establish safe target exercise zones.

Related Calculators

More tools from Health

Target Heart Rate CalculatorEstimate maximum heart rate and target training zones from age. Supports percent-of-max and Karvonen heart-rate reserve methods.VO2 Max CalculatorEstimate VO2 max from two published field tests: the Cooper 12-minute run and the Rockport 1-mile walk. Shows the equation used and the group of people it was developed in. A field-test estimate, not a laboratory measurement.Pace CalculatorCalculate running or walking pace, finish time, or distance from any two of distance, time, and pace. Includes presets for 5K, 10K, half marathon, and marathon, with mph and km/h speed conversions.

Frequently asked questions

Maximum heart rate (MHR) is the highest number of beats per minute (bpm) your heart can safely reach under maximum cardiovascular stress. It is a critical metric used to establish personal training intensity zones.

The most common formula is: Max HR = 220 − age. For example, a 40-year-old has an estimated MHR of 180 bpm. While easy to use, it is a population estimate. Tanaka and colleagues report a standard deviation of about 10 beats per minute around their regression line, with SDs of 7 to 11 across the age range, and note that the underestimate "could be >20 beats/min for some older adults". The 10 to 15 bpm this page used to quote was nobody's published figure. The same paper is worth reading on the older rule: 220 minus age "overestimates HRmax in young adults, intersects with the present equation at age 40 years and then increasingly underestimates HRmax", and by age 70 the two differ by 10 beats per minute.

The Tanaka formula is considered more accurate, especially for older adults. The formula is: Max HR = 208 − (0.7 × age). For a 50-year-old, the Tanaka formula estimates an MHR of 173 bpm, whereas the standard formula estimates 170 bpm.

Knowing your max heart rate allows you to accurately define exercise training zones. Working within specific percentages of your MHR helps target different fitness goals, such as building aerobic endurance (Zone 2) or improving VO2 max (Zone 5).

Reaching your MHR briefly during high-intensity intervals (HIIT) is generally safe for healthy individuals. However, sustaining work at your maximum heart rate for extended periods is not recommended. Consult a physician before starting high-intensity programs, particularly if you have cardiac health concerns.