Max Heart Rate Calculator

Your maximum heart rate (max HR) is the highest number of beats per minute your heart can reach during all-out effort. It anchors every heart-rate training zone, so getting a sensible estimate matters. The only truly accurate way to find it is a supervised maximal test, but for most people an age-based formula is close enough to build a training plan around. This calculator runs three well-known formulas — Fox, Tanaka, and Gulati — so you can compare estimates instead of trusting a single number.

The Three Formulas We Use

Each formula was fitted to a different population, which is why they disagree by several beats. Age is your age in years.

• Fox (220 − age) is the oldest and most familiar. It is easy to remember but tends to overestimate max HR in younger people and underestimate it in older adults.
• Tanaka (208 − 0.7 × age) came from a 2001 meta-analysis of over 18,000 people and is generally regarded as more accurate across the adult age range.
• Gulati (206 − 0.88 × age) was derived specifically from a large study of women and better reflects the typically lower max HR slope seen in female athletes.

Worked Example

Take a 40-year-old. Each formula gives:

• Fox: 220 − 40 = 180 bpm
• Tanaka: 208 − (0.7 × 40) = 208 − 28 = 180 bpm
• Gulati: 206 − (0.88 × 40) = 206 − 35.2 = 171 bpm

At age 40 Fox and Tanaka happen to agree, while the women's formula sits about 9 bpm lower. The gap between formulas widens at the extremes of age, which is exactly why comparing them is useful.

Estimated Max HR by Age

This table shows each formula's estimate (in bpm) across common ages. Notice how Fox and Tanaka cross near 40 and diverge on either side.

How Accurate Is the Estimate?

Even the best age-based formula carries a standard deviation of roughly ±10 to 12 bpm. That means two people the same age can have true max heart rates 20+ bpm apart, both perfectly normal. Genetics, not fitness, sets your ceiling — getting fitter lowers your resting and working heart rate but barely moves your max.

• Use the formula for planning, not as gospel. Treat the number as a starting point and adjust zones based on how efforts actually feel.
• Watch for real-world clues. If you regularly see a higher number on your monitor during hard intervals, your true max is higher than predicted.
• Field tests beat formulas. A well-paced maximal effort (after a thorough warm-up) recorded with a chest-strap monitor is far more individualized.

Which Formula Should You Pick?

For mixed adult populations, Tanaka is the safer default. Women may find Gulati closer to reality, especially at older ages. Fox remains handy as a quick mental estimate. When the three disagree, lean toward the middle value and refine from training data.

Note: This calculator is for general fitness and informational purposes only and is not medical advice. A predicted max heart rate is an estimate, not a target to chase. Anyone with a heart condition, on heart-rate-affecting medication, or new to intense exercise should consult a healthcare professional before performing maximal efforts.