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Free online max heart rate calculator

Maximum heart rate (MHR) is the highest beats per minute your heart can reach during intense exercise. This calculator compares four formulas and shows target zones.

About this calculator

How to use

  1. Enter your age.
  2. Select your sex — this determines which formula is recommended.
  3. Choose a formula from the dropdown to set the active max HR for the zone table.
  4. The formula comparison table always shows all three values side by side.

The formulas

Standard (Fox 1971):  Max HR = 220 − age
Tanaka (2001):        Max HR = 208 − (0.7 × age)
Gulati (2010):        Max HR = 206 − (0.88 × age)

Target heart rate zones are calculated as a percentage of the selected max HR:

ZoneIntensityPurpose
150–60%Recovery, warm-up
260–70%Aerobic base, fat burning
370–80%Tempo, aerobic efficiency
480–90%Lactate threshold
590–100%Max effort, VO2 max intervals

Worked example

Age 35, male, Tanaka formula:

  • Max HR = 208 − (0.7 × 35) = 208 − 24.5 = 184 bpm (rounded)
  • Zone 1 (50–60%): 92–110 bpm
  • Zone 2 (60–70%): 110–129 bpm
  • Zone 3 (70–80%): 129–147 bpm
  • Zone 4 (80–90%): 147–166 bpm
  • Zone 5 (90–100%): 166–184 bpm

For a 35-year-old female, Gulati gives: 206 − (0.88 × 35) = 175 bpm.

References

  • Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001. PMID 11153730.
  • Gulati M, et al. Heart rate response to exercise stress testing in asymptomatic women. Circulation. 2010. PMID 20585013.
  • Fox SM, Naughton JP, Haskell WL. Physical activity and the prevention of coronary heart disease. Ann Clin Res. 1971.

Frequently asked

What is the standard 220 minus age formula?
The formula Max HR = 220 − age was popularized by Fox and Haskell in 1971. It is the most widely used estimate but has a standard deviation of about 10–12 bpm, meaning actual max HR can vary significantly from the prediction.
What is the Tanaka formula?
Tanaka et al. (2001) derived Max HR = 208 − (0.7 × age) from a meta-analysis of 351 studies covering over 18,000 subjects. It is considered more accurate than the 220−age formula for adults, particularly older adults.
What is the Gulati formula?
Gulati et al. (2010) derived Max HR = 206 − (0.88 × age) specifically for women using data from the St. James Women Take Heart Project. It is the recommended formula for female patients undergoing cardiac stress testing.
Which formula should I use?
Tanaka is recommended for most adult males. Gulati is recommended for females. The Standard formula is fine for rough estimates. If you have had a laboratory VO2 max test, use that measured max HR instead.
Can I measure my own max HR?
Yes. A common field test is to warm up thoroughly, then run all-out uphill for 1–2 minutes until you cannot go any faster, and note the peak heart rate on your monitor. This is more accurate than any formula.
How do I use the Share button?
Share copies the plain page URL. Share with my numbers copies a URL with your age, sex, and formula selection, so anyone opening the link sees the same comparison.

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