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Max Heart Rate Calculator

Estimate your maximum heart rate three ways, then see the training zones it unlocks.

FitnessScience-backed formula
Enter your details
Fill in the fields, then calculate
Enter your age.

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Result

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What Max Heart Rate Means

Your maximum heart rate is the highest your heart can beat in a minute of all-out effort. It anchors every training zone.

Effort and heart rate map neatly onto your training zones.

Formulas only estimate it. A true test under medical supervision is the gold standard, but the math gets most people close.

Women often track better with the Gulati formula, built from female data.

How to Use This Calculator

  1. Select your sex.
  2. Enter your age.
  3. Tap Calculate to compare all three estimates.

The Formula Used

220 − age
Tanaka: 208 − 0.7 × age
Gulati (women): 206 − 0.88 × age
age
Your age in years.

Understanding Your Results

220 minus age
Simple classic
Easy but less accurate, especially over 40.
Tanaka
Research-backed
More accurate across adult ages.
Gulati
For women
Derived from female exercise data.

Tips to Improve

  • Use a chest-strap monitor for honest readings.
  • Re-test fitness with the same formula each time.
  • Train by zones, not by chasing your max.
  • Ask a doctor before all-out efforts if you have heart concerns.

Frequently Asked Questions

Tanaka suits most adults, and Gulati fits women well. The 220-age rule is quick but rough.

No. It is mostly set by age and genetics, not fitness.

A supervised graded exercise test measures it directly and safely.

Related Calculators

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Heart Rate Zones

Train by zone.

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Healthy Heart Rate

Resting and target.

Fitness

VO₂ Max

Cardio fitness.

Fitness

Calories Burned

Workout burn.

Scientific References

  1. Tanaka, H., et al. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1), 153–156.
  2. Gulati, M., et al. (2010). Heart rate response to exercise in women. Circulation, 122(2), 130–137.
  3. Fox, S. M., et al. (1971). Physical activity and cardiovascular health. Annals of Clinical Research, 3, 404–432.

Disclaimer: The calculators and information on this site are provided for general informational use only and do not replace professional medical advice, diagnosis, or treatment. Always speak with a qualified healthcare professional about any questions regarding your health.