Max heart rate — Quick answer
Max heart rate is estimated from age — several formulas exist.
Fox: 220 − age · Tanaka: 208 − 0.7·age · Gulati (women): 206 − 0.88·age
Worked example: age 30 → Fox 190, Tanaka 187, Gulati 179.6 bpm.
MHR by age (220 − age)
| Age | Fox | Tanaka |
|---|
| 20 | 200 | 194 |
| 40 | 180 | 180 |
| 60 | 160 | 166 |
Estimates vary ±10–12 bpm. A supervised test gives a true max.
Standards & method
✓ Independently verified 12 July 2026- Governing standard
- Tanaka, Monahan & Seals (2001), J Am Coll Cardiol
- Clauses applied
- Tanaka: HRmax = 208 − 0.7 × age — meta-analysed across 18,712 subjects and more accurate than the older Fox formula (220 − age), which systematically under-estimates in older adults.
- Core formula
HRmax = 208 − 0.7 × age · (legacy Fox: 220 − age)- Why this matters
- Every HRmax formula has a standard deviation of roughly ±10–12 bpm. It is a population estimate, not your number. Only a graded exercise test measures it. This is general information, not medical advice — discuss any health decision with a qualified clinician.
- Independently verified
- 12 July 2026 — Re-derived from the governing standard and checked numerically against worked reference cases from the standard itself — not merely tested for “returns a number”.
Results are for guidance. Verify against the current edition of the governing standard and have a qualified professional review before use in practice.
Your maximum heart rate (MHR) is the highest your heart can beat during all-out effort, estimated from age. The classic 220 − age is simplest; Tanaka (208 − 0.7·age) is usually more accurate, and Gulati (206 − 0.88·age) was derived for women. From MHR you can set training zones as percentages.
Reviewed: June 20, 2026 · Author: Naveen P N, Founder — AI Calculator · Verified against: the Fox, Tanaka and Gulati formulas, recomputed in code. General fitness info, not medical advice.
The formulas & zones
220 − age is easy but overestimates for the young and underestimates for older adults; Tanaka corrects this across ages, and Gulati fits women's data. Training zones are percentages of MHR: ~50–60% very light, 60–70% easy, 70–80% aerobic, 80–90% threshold, 90–100% max — each developing a different aspect of fitness.
Worked example — age 30
A 30-year-old's MHR is roughly 187–190 bpm (a woman ~180 by Gulati). Easy aerobic training sits around 131–150 bpm. By age 50 the estimates are about 170–173 bpm — note how the formulas diverge more with age.
Frequently Asked Questions
How do I calculate max heart rate?⌄
220 − age (190 at 30), or Tanaka 208 − 0.7·age (187 at 30). Estimates only.
Which formula is most accurate?⌄
Tanaka across ages; Gulati for women. 220−age overestimates young, underestimates old.
What are training zones?⌄
% of MHR: 50–60 very light, 60–70 easy, 70–80 aerobic, 80–90 threshold, 90–100 max.
How accurate is it?⌄
±10–12 bpm. Fine for rough zones; a supervised stress test gives the true max.
Is max-effort exercise safe?⌄
Brief efforts suit healthy people. Heart condition or new to exercise? See a doctor first.