Max Heart Rate Calculator
Maximum heart rate is the foundation of heart rate-based training. Knowing your HRmax allows you to calculate personalised training zones: the bpm ranges that correspond to specific physiological efforts from easy recovery to all-out anaerobic work. Multiple formulas exist for estimating HRmax from age alone, each derived from different populations and study designs. This calculator presents three validated formulas side by side. The Fox formula (220 minus age) is the most widely recognised and is used by most fitness devices and charts. The Tanaka formula (208 minus 0.7 times age) was published in 2001 based on a meta-analysis of over 18,000 subjects and is considered more accurate for most age groups. The Gulati formula (206 minus 0.88 times age) was validated in a study of women using treadmill exercise testing and is more accurate for female physiology. Select your sex to see all applicable formulas and your five training zones calculated from each estimated HRmax.
Formula
Fox (1971): HRmax = 220 - age
Tanaka (2001): HRmax = 208 - 0.7 * age
Gulati (2010, women): HRmax = 206 - 0.88 * age
Training zones based on % of HRmax:
Zone 1: 50-60% | Zone 2: 60-70% | Zone 3: 70-80%
Zone 4: 80-90% | Zone 5: 90-100%
Max Heart Rate Calculator: frequently asked questions
What is maximum heart rate?
Maximum heart rate (HRmax) is the highest number of times your heart can beat per minute during maximum physical exertion. It is a ceiling, not a target: training at maximum heart rate for extended periods is extremely intense and not sustainable. HRmax declines with age at roughly 1 beat per minute per year. It is used primarily to establish training zones.
Which max HR formula is most accurate?
The classic Fox formula (220 - age) is widely used but has a standard deviation of about 10 to 12 beats per minute, meaning individual values can easily be 10 to 20 bpm above or below the estimate. The Tanaka formula (208 - 0.7 * age), published in 2001, was derived from a meta-analysis of 351 studies and has a smaller standard deviation, making it more accurate on average. Gulati's formula is validated specifically for women.
Can I test my true maximum heart rate?
Yes, but with caution. A true HRmax is found during a maximal exercise test: progressively increasing intensity until you physically cannot continue. This can be done under medical supervision on a treadmill or cycle ergometer. Self-testing is possible (running all-out up a hill, for example) but carries cardiovascular risk for sedentary individuals or those with heart conditions. Consult a doctor before attempting a maximal test.
Does exercise training change maximum heart rate?
No. Unlike resting heart rate, which decreases with aerobic training, maximum heart rate does not increase with training. It is primarily determined by age and genetic factors. What changes with training is cardiac stroke volume: a trained heart pumps more blood per beat, delivering more oxygen to muscles at any given heart rate.
Why do I see different HRmax estimates from different sources?
Different formulas produce different estimates, and no formula is perfectly accurate for individuals. The Fox formula was derived from a relatively small sample in 1971 and has large individual variability. Subsequent formulas (Tanaka, Gulati, Gellish) were derived from larger datasets and produce slightly different estimates. For most recreational purposes, any of the established formulas is sufficient to set useful training zones.
Official sources
- Tanaka H, Monahan KD, Seals DR. (2001). "Age-predicted maximal heart rate revisited." Journal of the American College of Cardiology, 37(1):153-156.
- Gulati M, et al. (2010). "Heart rate response to exercise stress testing in asymptomatic women." Circulation, 122(2):130-137.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.