❤️🔥 Max Heart Rate Calculator
Find your maximum heart rate by age
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
How it works
Calculate your maximum heart rate using multiple formulas: the classic 220-age, Tanaka (208 - 0.7 x age), and the Gulati formula for women. Your max HR is essential for setting accurate training zones and monitoring exercise intensity.
How to Use This Calculator
- Enter your age in years.
- Select your biological sex (affects Gulati formula).
- Review estimates from 220-age, Tanaka, and Gulati formulas.
- Use the values to calculate your training zones.
Example
Inputs: Age 35, male
Result: 220-age: 185 bpm, Tanaka: 183 bpm, Gulati: n/a for males
What it means: Estimated max HR is around 183-185 bpm. Use this to define your Zone 2 (60-70%) as roughly 110-130 bpm.
Tips
- Formulas have a standard deviation of 10-12 bpm — individual max HR can vary widely.
- Tanaka (208 - 0.7 × age) is more accurate than 220-age for adults over 40.
- Gulati is the preferred formula for women over 35.
- A supervised max HR test is the only way to know your true max accurately.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- How accurate is the 220-minus-age formula?
- The 220-minus-age formula is a rough estimate with a standard deviation of about 10-12 beats per minute. This means your actual max heart rate could be 10-12 bpm higher or lower than the prediction. More modern formulas like Tanaka (208 - 0.7 x age) tend to be more accurate, especially for older adults.
- Which max heart rate formula should I use?
- The Tanaka formula (208 - 0.7 x age) is generally recommended as it was derived from a meta-analysis of 351 studies and is more accurate across age groups. Women may benefit from the Gulati formula (206 - 0.88 x age), which was developed specifically from female subjects. For the most accurate result, a supervised graded exercise test is the gold standard.
- Why does knowing my max heart rate matter?
- Your maximum heart rate is the foundation for calculating training zones, which help you target specific fitness goals like fat burning, aerobic endurance, or peak performance. Training in the right zone ensures you are working hard enough to improve but not so hard that you overtrain or risk injury. It also helps you monitor exercise intensity more objectively than perceived effort alone.