Max heart rate calculator.

How the numbers are worked out

Four age-based formulas

• Fox: 220 − age (Fox, Naughton and Haskell, 1971).
• Tanaka: 208 − 0.7 × age (Tanaka, Monahan and Seals, 2001; meta-analysis of healthy adults).
• Gellish: 207 − 0.7 × age (Gellish and colleagues, 2007).
• Nes (HUNT): 211 − 0.64 × age (Nes and colleagues, 2013).

Individual maximum heart rate varies by roughly 10 beats per minute or more either side of any formula, so a formula is a starting point, not your number.

Karvonen heart rate reserve zones

Target = (max − resting) × intensity + resting. Intensity bands (percent of heart rate reserve, ACSM): light 30 to 39%, moderate 40 to 59%, vigorous 60 to 89%. Without a resting heart rate the tool shows bands as percent of max: light 57 to 63%, moderate 64 to 76%, vigorous 77 to 95%.

Worked example. Age 40, Tanaka: 208 − 28 = 180 bpm. Resting 60 gives a reserve of 120. Moderate (40 to 59%) is 120 × 0.40 + 60 = 108 to 120 × 0.59 + 60 = 131 bpm.

Sources (opened 2026-10-04): Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37(1):153-156; Gellish RL et al. Med Sci Sports Exerc 2007;39(5):822-829; Nes BM et al. Scand J Med Sci Sports 2013;23(6):697-704; Fox SM, Naughton JP, Haskell WL. Ann Clin Res 1971;3(6):404-432; Karvonen MJ, Kentala E, Mustala O. Ann Med Exp Biol Fenn 1957;35(3):307-315; Garber CE et al. (ACSM), Med Sci Sports Exerc 2011;43(7):1334-1359 (intensity bands).

FAQ

What is my max heart rate by age?

By the Tanaka formula (208 minus 0.7 times age) a 40-year-old has an estimated max of 180 bpm, a 50-year-old 173 bpm and a 60-year-old 166 bpm. Enter your age to compare all four formulas.

Is 220 minus age accurate?

It is a rough average, and individual values can differ by 10 to 12 bpm. Tanaka and Gellish were fitted to larger data sets and give lower values than 220 minus age for older adults.

What is the Karvonen formula?

Target heart rate = (max heart rate minus resting heart rate) times the intensity percentage, plus resting heart rate. It scales the zone to how much your heart rate can rise.

How do I find my resting heart rate?

Count your pulse for a full minute right after waking, before getting out of bed, for a few mornings and average them.

Is it safe to exercise at my max heart rate?

This tool is not a safety guide. Do not test your maximum on your own if you have a heart condition or symptoms, and ask your doctor before vigorous exercise.