Max Heart Rate Calculator

Calculate max HR using standard and Tanaka formulas with training zones.

By Konstantin Iakovlev · Updated September 2026 · Source: Tanaka, Monahan & Seals, J Am Coll Cardiol 2001 — Age-predicted maximal heart rate revisited

Max HR (220-age)

185 bpm

Max HR (Tanaka)

184 bpm

Training Zones (Tanaka)

Zone 1: Warm Up (50-60%)92 - 110 bpm
Zone 2: Fat Burn (60-70%)110 - 129 bpm
Zone 3: Cardio (70-80%)129 - 147 bpm
Zone 4: Hard (80-90%)147 - 166 bpm
Zone 5: Max (90-100%)166 - 184 bpm

Use the Max Heart Rate Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.

Disclaimer: This calculator is for informational purposes only and is not medical advice. Results are estimates from standard formulas and the numbers you enter. Talk to a doctor or another qualified health professional about your own health before acting on them.

How It Works

Two formulas dominate any estimate of maximum heart rate (MHR), and this tool runs both: the long-standing 220-age rule and the more refined Tanaka equation, 208 - 0.7 x age. A reliable MHR figure underpins smart training, since it lets you carve out heart rate zones for endurance work, speed sessions, and recovery days. That single number does a lot of work in keeping effort honest and overtraining at bay.

The simpler of the two methods just subtracts your age from 220. The Tanaka formula, which traces back to a 2001 study, tends to track reality more closely: MHR = 208 - (0.7 * Age). The calculator shows both maximums and builds its five training zones from the Tanaka figure, in 10-point bands running from 50% of that ceiling for a warm-up up to 100% for an all-out maximum.

Both equations produce estimates, and individual physiology pulls real numbers above or below the prediction. Fitness, genetics, and medications can all nudge your true maximum in either direction. If you have a pre-existing heart condition, lean on a healthcare professional for guidance rather than these figures alone, since a formula cannot account for your medical history.

Example: Setting Training Zones for a 40-Year-Old

  1. 1 A 40-year-old wants a maximum heart rate and training zones for marathon training.
  2. 2 Tanaka: 208 − 0.7 × 40 = 208 − 28 = 180 bpm. The 220 − age rule also gives 180 bpm; the two formulas agree at 40 and drift apart at other ages.
  3. 3 Zone 3, which the calculator labels Cardio (70-80%): 180 × 0.70 = 126 bpm up to 180 × 0.80 = 144 bpm.
  4. 4 Steady aerobic runs can then be kept in the 126-144 bpm range, remembering that the zone rests on an estimated maximum, not a measured one.

Source: Tanaka, Monahan & Seals, J Am Coll Cardiol 2001 — Age-predicted maximal heart rate revisited · Last updated: September 2026

Frequently Asked Questions

How do I calculate my max heart rate?
The simplest formula is 220 minus your age. The more accurate Tanaka formula is 208 minus 0.7 times your age. For example, a 40-year-old gets 180 from both, while a 60-year-old gets 160 (standard) or 166 (Tanaka). Your true maximum can sit well above or below either estimate.
What are the heart rate training zones?
Zone 1 (50-60% max) is light recovery, Zone 2 (60-70%) builds aerobic base, Zone 3 (70-80%) is moderate aerobic, Zone 4 (80-90%) is anaerobic threshold, and Zone 5 (90-100%) is maximum effort. Most training should be in Zones 2-3.
Is it dangerous to exercise at my max heart rate?
Brief intervals at near-max heart rate are generally safe for healthy individuals. However, sustained max effort increases cardiac risk for those with underlying conditions. Consult a doctor before high-intensity training, especially if over 45 or with risk factors.

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