Max Heart Rate Calculator
Enter your age and choose a formula. We estimate your maximum heart rate and give you five training zones. Add your resting heart rate for more personal zones.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
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The formula
Tanaka: 208 - 0.7 x age. Classic: 220 - age. Gulati (women): 206 - 0.88 x age.
Which formula to use
- 220 minus age is the famous quick rule. It is simple but can be off by 10 beats or more.
- Tanaka was built from many studies and is usually more accurate for adults.
- Gulati was developed specifically for women.
The five zones
| Zone | % of max | Feels like |
|---|---|---|
| 1 | 50 to 60 | Very light, warm-up |
| 2 | 60 to 70 | Easy, can talk freely |
| 3 | 70 to 80 | Moderate, short sentences |
| 4 | 80 to 90 | Hard, a few words |
| 5 | 90 to 100 | Maximum effort |
Adding your resting heart rate
If you enter a resting heart rate, we use the Karvonen method, which works out zones as a share of your heart rate reserve (max minus resting). That makes the zones more personal, especially if you are very fit and have a low resting pulse.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Age (years): 25; Tanaka (208 - 0.7 x age) | Estimated maximum heart rate: 191 bpm |
| Age (years): 40; Tanaka (208 - 0.7 x age); Resting heart rate (optional, bpm): 60 | Estimated maximum heart rate: 180 bpm |
| Age (years): 55; Classic (220 - age); Resting heart rate (optional, bpm): 70 | Estimated maximum heart rate: 165 bpm |
Max Heart Rate Calculator: frequently asked questions
Are these zones accurate for me?
They are estimates. Real maximum heart rate varies a lot between individuals, even at the same age. A supervised test is the only exact way. If you take medication that affects heart rate, such as beta blockers, ask your doctor for your own target.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026