Max Heart Rate Calculator
Your maximum heart rate is the highest your heart can beat during all-out effort, and it is the anchor for setting cardio training zones. It cannot be increased by training and declines gradually with age, so it is usually estimated from age. This calculator shows two estimates: the familiar 220 − age rule that most people know, and the Tanaka formula, which research found to be more accurate across the age range. The 220 − age figure is highlighted because it is what people search for, but it carries an error of roughly ±10–12 beats per minute, so the Tanaka value is shown alongside it. The only way to know your true maximum is a supervised maximal effort test.
Calculate
Default result: 190
Max Heart Rate Calculator · Result
calculators.dev
220 − age (familiar rule)
30
- Tanaka (more accurate)
- 187
This calculator provides general estimates for educational purposes only and is not medical advice. Results are based on population formulas and may not reflect your individual circumstances. Consult a qualified healthcare professional before making changes to your diet, exercise, or health routine.
Reviewed by the calculators.dev team · Last updated 2026-06-23
Formula reviewed against Fox SM, Naughton JP, Haskell WL. Physical activity and the prevention of coronary heart disease. Ann Clin Res 1971 (220 − age basis)
How to calculate
Enter your age in years. The calculator applies both formulas: 220 minus your age, and 208 minus 0.7 times your age. For a 30-year-old that is 190 bpm and 187 bpm. The two agree closely around age 40 but spread apart for the young and old, where the Tanaka estimate is more reliable. Use the result as a starting point for heart-rate training zones, then refine it with how you actually feel during hard efforts.
Fox (familiar): HRmax = 220 − age. Tanaka: HRmax = 208 − 0.7 × age. Variables: age is in years and the result is beats per minute. The 220 − age rule is simple but was never derived from rigorous data and overestimates for older adults; Tanaka was fitted to a large meta-analysis and is more accurate, especially outside middle age. Both are population estimates and can differ from your true maximum by 10 bpm or more.
Example calculation
For a 30-year-old, the familiar rule gives 220 − 30 = 190 bpm, while the Tanaka formula gives 208 − 0.7 × 30 = 187 bpm. The two are close in the middle of the age range but diverge for younger and older people, where Tanaka is the more accurate of the two.
- fox
- 190 bpm
- tanaka
- 187 bpm
Assumptions
- Maximum heart rate is estimated from age alone; individual maximums vary by ±10–12 bpm even at the same age.
- The 220 − age rule is a rough rule of thumb; the Tanaka formula is more accurate, particularly for younger and older adults.
- These are estimates — only a supervised maximal exercise test measures your true maximum heart rate.
Common mistakes
- Treating 220 − age as exact. It can be off by more than 10 bpm; use it as a starting point and consider the Tanaka value too.
- Trying to train to your estimated maximum heart rate. Maximal efforts are for testing under supervision, not routine workouts.
- Confusing maximum heart rate with target heart rate. The maximum is your ceiling; target zones are a percentage of it.
Frequently asked questions
How do I calculate my maximum heart rate?
The simplest estimate is 220 minus your age. A more accurate option is the Tanaka formula, 208 − 0.7 × age. For a 30-year-old these give 190 and 187 bpm. Both are estimates; a supervised maximal test gives your true value.
Is 220 − age accurate?
It is a convenient rule but not precise — it can be off by 10–12 bpm and tends to overestimate for older adults. The Tanaka formula (208 − 0.7 × age) is generally more accurate, which is why this calculator shows both.
Can I raise my maximum heart rate with training?
No. Maximum heart rate is largely fixed by age and genetics and slowly declines over the years. Training improves your fitness and the heart rate you can sustain, but not your absolute maximum.
What is the difference between max and target heart rate?
Maximum heart rate is the highest your heart can beat. Target heart rate is a training zone set as a percentage of that maximum (or via the Karvonen method using resting heart rate). Use the target heart rate calculator to find your zones.