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Max Heart Rate Calculator

Your maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during all-out effort. This calculator estimates your MHR using three scientifically validated formulas and shows you which is most appropriate for your situation.

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1

Enter your details

years
Gender

Your Estimated Max Heart Rate

Example

Example figures, not your own. Worked for a 35 year old man. Enter your own details and press Calculate.

Recommended (Tanaka)

184bpm

Best estimate for men and general population

All Three Formulas Compared

Standard (220 - age)
185 bpm

Most widely known. Less accurate for ages under 30 and over 50.

Tanaka (208 - 0.7 x age)Recommended
184 bpm

Based on meta-analysis of 351 studies. More accurate for older adults and general population.

Gulati (206 - 0.88 x age)
175 bpm

Developed from research on 5,437 women. Recommended for female users.

Quick Training Zones (using Tanaka: 184 bpm)

Warm Up

92–110

bpm

Fat Burn

110–129

bpm

Cardio

129–147

bpm

Hard

147–166

bpm

Max

166–184

bpm

How It Works

Three formulas are compared: (1) The Standard formula (220 - age) is the most widely known but least accurate. (2) The Tanaka formula (208 - 0.7 x age) was developed from a meta-analysis of 351 studies and is more accurate for older adults. (3) The Gulati formula (206 - 0.88 x age) was derived from research on women specifically and is recommended for female users.

How to use it

  1. 1Enter your age in years
  2. 2Select your gender to highlight the most appropriate formula
  3. 3Click "Calculate" to see your estimated max heart rate from all three formulas
  4. 4Use the recommended formula result to set your training zones

Quick Reference

AgeStandard (220-age)TanakaGulati (Women)
20200194188
25195191184
30190187180
35185184175
40180180171
45175177166
50170173162
55165170158
60160166153
65155163149
70150159144

Tanaka is recommended for men and older adults. Gulati is recommended for women. Values are estimates with a standard deviation of ~10 bpm.

Max Heart Rate Formulas

Standard: MHR = 220 - age Tanaka: MHR = 208 - (0.7 x age) Gulati: MHR = 206 - (0.88 x age)
MHR
= estimated maximum heart rate in beats per minute
age
= your age in years

The Standard formula (220 - age) is the simplest but tends to overestimate MHR in younger adults and underestimate it in older adults. The Tanaka formula (2001) is based on a meta-analysis of 351 studies with 18,712 subjects. The Gulati formula (2010) was derived from a study of 5,437 women.

Frequently Asked Questions

Which max heart rate formula is most accurate?
The Tanaka formula (208 - 0.7 x age) is considered more accurate than the traditional 220 - age for most adults, especially those over 40. For women, the Gulati formula (206 - 0.88 x age) may be more appropriate as it was developed from female-specific research.
Can I exceed my calculated max heart rate?
Yes. These formulas provide estimates with a standard deviation of 10-12 bpm. Some people naturally have a higher or lower max HR than predicted. If you consistently see higher numbers during all-out effort, your true MHR is likely higher than the formula suggests.
Does max heart rate decrease with age?
Yes, maximum heart rate naturally declines with age at roughly 0.7-1 beat per year. This is a normal physiological change and does not necessarily indicate declining fitness. Your training zones should be recalculated periodically as you age.
How can I find my true max heart rate?
The most accurate method is a graded exercise test (GXT) supervised by an exercise physiologist. This involves progressively increasing intensity on a treadmill or bike until exhaustion. Many sports medicine clinics in Australia offer this test.

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