Max Heart Rate Calculator
Estimate the highest heart rate you can reach during all-out exercise using five age-based formulas.
How to use the Max Heart Rate Calculator
- Enter the age.
- Choose the sex.
- Press Calculate. The result updates automatically as you type.
About the Max Heart Rate Calculator
Maximum heart rate is the fastest your heart can beat during exhaustive effort. It declines with age and is used as the anchor for training zones. The well-known 220 − age formula was never based on rigorous research, and later studies found it underestimates max heart rate in older adults.
Tanaka's formula, from a 2001 analysis of hundreds of studies, is a better general default. Gulati's 2010 formula was derived specifically from women. The only way to know your true max is a supervised maximal exercise test or a hard field test; check with your doctor first if you have heart conditions or have been inactive.
Results are estimates for general information only and are not medical advice. Talk to a doctor or registered dietitian before making major changes.
Formula
Fox: 220 − age
Tanaka: 208 − 0.7 × age
Gellish: 207 − 0.7 × age
Nes: 211 − 0.64 × age
Gulati (women): 206 − 0.88 × age
All five are regression lines fitted to treadmill or cycle test results, so they describe population averages.
Example calculation
Using the default values:
- Age = 40 years
- Sex = Male
the calculator returns:
- Max heart rate (Tanaka): 180 bpm
- Fox (220 − age): 180 bpm
- Gellish: 179 bpm
- Nes: 185 bpm
- Average of formulas: 181 bpm
Frequently asked questions
Is 220 minus age accurate?
It is a rough rule. For many people it is off by 10–12 bpm, and it tends to underestimate max heart rate for people over 40.
Does a higher max heart rate mean better fitness?
No. Max heart rate is largely set by age and genetics and does not improve much with training. Fitness shows up as a lower resting heart rate and a higher heart rate reserve.
Is it dangerous to reach my max heart rate?
Healthy, trained people briefly reach it during sprints or races. If you have heart disease risk factors, get medical clearance before maximal efforts.
Last updated: · Category: Health & Fitness calculators