Max Heart Rate Calculator
Estimate your max heart rate from age, four ways.
How to use
- 1 Enter your age in years.
- 2 Pick the estimation formula you prefer.
- 3 Read your estimated maximum heart rate.
- 4 Use the percentage breakdown to set your training zones.
About Max Heart Rate Calculator
The Max Heart Rate Calculator estimates the highest number of beats per minute your heart can reach during all-out effort, based on your age.
Knowing your maximum heart rate (MHR) is the starting point for setting training intensities, pacing endurance work and reading the numbers on a fitness watch, because most heart-rate zones are defined as a percentage of this ceiling.
Rather than relying on the single classic rule, the tool offers four well-known formulas so you can compare.
Fox’s 220 − age is the familiar one but is known to overestimate for younger people and underestimate for older athletes.
Tanaka’s 208 − 0.7 × age fits population data more accurately and is the default here.
Nes (211 − 0.64 × age) was validated on a large modern cohort, and Gulati (206 − 0.88 × age) was derived specifically for women.
Pick the one that suits you and the result updates instantly, along with a breakdown of the target bpm at 50% through 100% intensity so you can see your zones at a glance.
All maths runs locally in your browser; your age is never uploaded, logged or stored, and the page works offline.
Remember these are statistical estimates that can be off by 10–20 bpm for any individual — a lab test or chest-strap field test is more accurate.
This is general fitness information, not medical advice; consult a clinician before high-intensity exercise.
FAQ
Which formula is most accurate?
Tanaka and Nes generally fit population data better than the old 220 − age rule. Gulati is tailored to women. All are estimates and can differ from your true max by 10–20 bpm.
How do I find my target heart rate for a workout?
Multiply your maximum heart rate by the intensity you want — e.g. 70% for steady aerobic work. The tool lists 50–100% bands for you automatically.
Is an age-based estimate good enough for training?
It is a reasonable starting point, but for precise zones a measured max (a supervised field or lab test) or a heart-rate-reserve method using your resting rate is better.