Max Heart Rate Calculator
Training Zones (% of MHR)
| Zone | %MHR | To | BPM Min | BPM Max |
|---|---|---|---|---|
| Zone 1 — Very Light | 50% | 60% | 92 | 110 |
| Zone 2 — Light | 60% | 70% | 110 | 129 |
| Zone 3 — Moderate | 70% | 80% | 129 | 147 |
| Zone 4 — Hard | 80% | 90% | 147 | 166 |
| Zone 5 — Maximum | 90% | 100% | 166 | 184 |
These are population estimates with wide individual variation. They are not medical advice. Consult a physician before starting or changing an exercise program.
This Max Heart Rate Calculator estimates the highest number of beats per minute your heart can reach during all-out effort, based on your age alone. It reports the modern Tanaka estimate (208 minus 0.7 times age) alongside the classic 220-minus-age figure, then maps five training zones as fixed percentages of that maximum. Unlike a Karvonen target-zone tool, it needs no resting pulse and gives a pure age-based ceiling.
Formula
MHR_Tanaka = 208 - 0.7 x age ; MHR_Haskell = 220 - age ; zoneBPM = MHR x zone%
- age
- Your age in years
- MHR
- Estimated maximum heart rate in beats per minute
- zone%
- Intensity band as a fraction of MHR (0.50 to 1.00)
How it works
- Enter your age with the slider and pick the formula you prefer — Tanaka (208 - 0.7 x age) or the older Haskell 220 - age estimate.
- The calculator returns your estimated maximum heart rate in beats per minute, showing both formulas so you can compare them.
- It then builds five zones (50-60%, 60-70%, 70-80%, 80-90%, 90-100% of MHR) and lists the beats-per-minute band for each so you can target the right intensity.
Worked example
A 35-year-old uses the Tanaka formula to find their max heart rate and cardio zone.
- Tanaka MHR = 208 - 0.7 x 35 = 208 - 24.5 = 183.5, rounded to 184 bpm.
- For comparison, 220 - 35 = 185 bpm.
- Cardio zone (70-80% of MHR) = 184 x 0.70 to 184 x 0.80 = 129 to 147 bpm.
Estimated max heart rate of about 184 bpm, with a 70-80% cardio zone of roughly 129-147 bpm.
Frequently asked questions
- Why does the Tanaka formula differ from 220 minus age?
- The 220-minus-age rule overestimates max heart rate in younger people and underestimates it in older adults. The Tanaka equation (208 - 0.7 x age), derived from a large meta-analysis, tracks the age relationship more accurately, which is why both are shown here.
- How is this different from a target heart rate calculator?
- A target heart rate (Karvonen) calculator uses your resting pulse and heart-rate reserve to produce personalized zone ranges. This tool needs only your age and expresses zones as straight percentages of your estimated maximum, with no resting pulse required.
- How accurate is an age-based maximum heart rate estimate?
- These formulas describe population averages and can be off by 10-12 beats per minute for any individual. A graded exercise test supervised by a clinician is the only way to measure your true maximum. Treat the result as a rough guide, not a precise figure.
- Is this calculator medical advice?
- No. It provides general fitness estimates, not medical advice or diagnosis. If you have a heart condition, take medication that affects heart rate, or are new to exercise, consult a physician before training near these intensities.