Max heart rate calculator
Max heart rate is the base for training zones, and this tool shows the common formulas side by side so you can compare.
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How to use it
- Enter age and sex.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Tanaka (2001): 208 − 0.7 × age. Fox: 220 − age. Gellish (2007): 207 − 0.7 × age. Gulati for women (2010): 206 − 0.88 × age.
Example
Inputs: Age = 45 years, Sex = Male. Result: Max heart rate (Tanaka): 176.5 bpm; Fox (220 − age): 175 bpm; Gellish: 175.5 bpm.
Limits and caveats
- All formulas are averages from large groups; your true max can differ by more than 10 bpm.
- A supervised exercise test is the most accurate way to measure max heart rate.
Questions about this tool
Is 220 minus age accurate?
It is the simplest and most familiar, but the Tanaka analysis found it overestimates max heart rate in young adults and underestimates it in older adults.
Why is there a formula just for women?
The Gulati study of more than 5,000 women found their max heart rate falls with age at a different rate than in men.
Is reaching max heart rate dangerous?
For healthy people short efforts near max are usually safe, but anyone with a heart condition should ask a doctor before hard exercise.