Your maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during all-out effort. It is the anchor for every training zone, so getting a good estimate is the first step toward heart-rate-based training.
Enter your age above and this calculator estimates your max heart rate, then builds your five heart rate training zones from it.
The three max heart rate formulas
- Fox: 220 − age. The original, most widely used estimate.
- Tanaka: 208 − (0.7 × age). More accurate across a wide age range.
- Gulati: 206 − (0.88 × age). Validated specifically for women.
Turning max HR into training zones
Once you know your max heart rate, each training zone is simply a percentage band of it — from very easy recovery at 50–60% up to maximum effort at 90–100%. See the full breakdown on the heart rate zone calculator, or read how to calculate heart rate zones.
Frequently asked questions
How do I calculate my maximum heart rate?
The quickest way is an age-based formula. The classic is Fox: 220 − your age. More recent research offers the Tanaka formula (208 − 0.7 × age) and the Gulati formula (206 − 0.88 × age), which is validated for women. Enter your age above to see your estimate from each method.
Is 220 minus age accurate?
It is a useful starting point but can be off by 10–20 bpm for any individual, because it is a population average. The Tanaka formula tends to fit a wider age range more closely. For a precise number, a supervised maximum heart rate test is best.
What is the most accurate max heart rate formula?
Across large populations the Tanaka formula (208 − 0.7 × age) is generally more accurate than 220 − age, and the Gulati formula is the best fit for women. Still, only a real max-HR test reflects your individual physiology.
How do I test my real maximum heart rate?
After a thorough warm-up, perform a hard, progressive effort — for example several increasingly fast intervals followed by an all-out finish — while wearing a chest-strap monitor. The highest value you reach is close to your true max. Only do this if you are healthy and cleared for intense exercise.