Health
Max Heart Rate Calculator
Last updated: May 31, 2026
Written by Blake Boege
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.
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.
e.g. 35
Estimated max HR uses 220 − age. Karvonen adds resting heart rate to give a more individualized target.
Estimated max HR
185 bpm
Percent-of-max method
Estimates only. People with cardiac conditions, on rate-affecting medication (such as beta-blockers), pregnant, or with symptoms during exercise should ask a clinician before training to target zones.
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
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.
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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 and can vary individually by 10 to 15 bpm.
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.
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