What this calculator does
A max heart rate calculator estimates the fastest your heart is likely to beat during maximal effort, using nothing more than your age. Nobody actually measures this directly without a supervised stress test, so every figure here is a population-average estimate, not a personal reading.
The oldest and best-known version is 220 minus age, which has been printed on gym walls for decades. It was never meant to be precise: it comes from an informal review of scattered studies in the 1970s, and it tends to overestimate max heart rate in younger people and underestimate it in older people. The Tanaka formula, 208 minus 0.7 times age, was built from a much larger and more careful dataset and is now generally considered the better estimate, particularly past around age 40.
The formula
Both formulas take age as the only input. The classic formula subtracts age directly from 220. The Tanaka formula subtracts 0.7 times age from 208, which flattens the decline in heart rate with age compared with the classic formula, so the two agree closely in the middle of adult life and diverge more at the young and old ends.
| Term | Meaning |
|---|---|
| HRmax | Estimated maximum heart rate, in beats per minute. |
| Classic formula | 220 − age. The long-standing rule of thumb, accurate only as a rough average across a population. |
| Tanaka formula | 208 − 0.7 × age. A later, more refined estimate drawn from a larger pooled dataset. |
The inputs explained
| Field | What to enter |
|---|---|
| Age (years) | Your age in whole years. |
When to use it
Setting a rough ceiling for training zones
Max heart rate is the reference point most training-zone systems are built from. An estimate here is a reasonable starting point if a measured or tested value is not available.
Comparing the two common formulas
Both figures are shown side by side because they are both still in wide use, and it is useful to see how far apart they sit for your own age rather than trusting either one blindly.
A sanity check on a fitness tracker reading
Wearables often display a max heart rate figure calculated the same way, from age alone. Comparing it here shows which formula, if either, the device is using.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How estimated max heart rate changes with age
The two formulas produce closer estimates in the middle of adult life and diverge further apart at younger and older ages.
| Age | Estimated max heart rate (Tanaka formula) | Estimated max heart rate (220 − age) | Difference between the two estimates |
|---|---|---|---|
| 20 years | 194 bpm | 200 bpm | 6.0 bpm |
| 30 years | 187 bpm | 190 bpm | 3.0 bpm |
| 40 years | 180 bpm | 180 bpm | 0.0 bpm |
| 50 years | 173 bpm | 170 bpm | 3.0 bpm |
| 60 years | 166 bpm | 160 bpm | 6.0 bpm |
| 70 years | 159 bpm | 150 bpm | 9.0 bpm |
Questions
How accurate is a max heart rate calculator?
Not very, for any one individual. Both formulas are population averages with a typical spread of plus or minus 10 to 20 beats per minute around the estimate. A supervised maximal exercise test is the only way to get a genuinely personal figure.
Which formula should I use, 220 minus age or Tanaka?
Tanaka (208 − 0.7 × age) is generally regarded as the better-supported estimate, especially from around age 40 onward, since it was derived from a larger pooled dataset than the older rule of thumb.
Is max heart rate the same as the top of a training zone?
No. Max heart rate is the reference ceiling; training zones are calculated as percentages of it, or of heart rate reserve above resting heart rate. See the heart rate training zones calculator for the full zone breakdown.
Why does my fitness watch show a different number?
Some devices use one of these two formulas, others use a slightly different regression, and some adjust the estimate over time using your recorded workout data. None of these substitutes for an actual measured maximum.
For the full five-zone training breakdown built from heart rate reserve, see the heart rate training zones calculator.