Max Heart Rate Calculator
Estimate your maximum heart rate with five published formulas (Fox, Tanaka, Gulati for women, Nes and Inbar), and see your five training zones. Example: a 40-year-old has an estimated max heart rate of 180 (Fox 220 – age) or 180 (Tanaka 208 – 0.7 x age = 180).
Show steps
How to use the Max Heart Rate Calculator
- Enter the values in the fields.
- Press Calculate to see the result with the steps shown.
Formula and method
Fox: 220 – age. Tanaka: 208 – 0.7 x age. Gulati (women): 206 – 0.88 x age. Nes: 211 – 0.64 x age. Inbar: 205.8 – 0.685 x age. Karvonen target = resting HR + intensity x (max HR – resting HR).
Max heart rate by age (Tanaka)
| Age | Max heart rate | Zone 2 range (60 to 70%) |
|---|---|---|
| 20 | 194 | 116 to 136 |
| 30 | 187 | 112 to 131 |
| 40 | 180 | 108 to 126 |
| 50 | 173 | 104 to 121 |
| 60 | 166 | 100 to 116 |
| 70 | 159 | 95 to 111 |
Which formula to use
Fox (220 – age) is the best known but overestimates for older adults. Tanaka is based on a large meta-analysis, and Gulati was developed from women only, so it fits women better.
Heart rate zones explained
| Zone | Effort | Typical use |
|---|---|---|
| 1 | Very light | Warm-up, recovery |
| 2 | Light | Base endurance, fat burning |
| 3 | Moderate | Aerobic fitness |
| 4 | Hard | Threshold, tempo |
| 5 | Maximum | Short intervals |
Safety
Beta blockers and some other medicines lower heart rate, so formulas do not apply. See a doctor for symptoms such as chest pain or dizziness.
Frequently asked questions
How do I calculate my max heart rate?
Subtract your age from 220, or use 208 minus 0.7 times your age for a more accurate result.
What is the most accurate formula?
Tanaka for most adults and Gulati for women; none are exact.
What is a normal max heart rate at 50?
Around 170 to 173 bpm.
Can my heart rate exceed the estimate?
Yes. The formulas can be off by 10 beats or more either way.
What is Karvonen?
A method that uses heart rate reserve (max minus resting) to set zones.
Does fitness change max heart rate?
Not much; it mainly falls with age.
Sources
- Tanaka, Monahan and Seals, J Am Coll Cardiol 2001
- Gulati et al., Circulation 2010: Heart rate response to exercise stress testing in women
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