How is max heart rate calculated?

The most common formula is Tanaka: MHR = 208 − (0.7 × age). The traditional Fox formula (220 − age) overestimates for older adults. Gulati (206 − 0.88 × age) is recommended for women. Our calculator shows all 4 formulas so you can compare.

What is the 220 minus age formula?

Fox formula: MHR = 220 − age. It's simple and well-known but research shows it overestimates MHR by 10-15 bpm for adults over 40. Tanaka (208 − 0.7×age) is more accurate. The Fox formula is still useful as a quick estimate.

What are the 5 heart rate training zones?

Zone 1 (50-60%): Recovery/warm-up. Zone 2 (60-70%): Fat burn, aerobic base. Zone 3 (70-80%): Aerobic improvement. Zone 4 (80-90%): Threshold/lactate threshold. Zone 5 (90-100%): Maximum, anaerobic. Most training should be in Zones 1-2.

What is the Karvonen formula?

Karvonen uses Heart Rate Reserve (HRR = MHR − Resting HR) to calculate target zones: Target HR = (HRR × intensity) + RHR. This gives more personalized zones than simple % of MHR because it accounts for individual fitness (lower RHR = fitter).

What heart rate burns the most fat?

The 'fat burning zone' (60-70% MHR) burns a higher percentage of fat for fuel, but TOTAL calorie burn is higher in higher zones. For weight loss, total calories matter more than fat percentage. HIIT in Zone 4-5 is more efficient for fat loss despite using more carbs during the workout.

Should I exercise at my max heart rate?

No — sustained exercise at 100% MHR isn't possible (and dangerous). Max heart rate is the upper limit. Most workouts should be 60-85% MHR. Zone 5 (90-100%) is only for short intervals (30 sec - 4 min) in trained athletes.

How accurate are age-based formulas?

Age-based formulas have ±10-15 bpm individual variation. Two 35-year-olds can have actual MHRs of 175 vs 200. The only way to know your true MHR is a maximal effort test or sustained near-max exertion (e.g., last sprint of a hard interval workout).

Why does max heart rate decrease with age?

MHR drops about 1 beat per year on average due to age-related changes in cardiac muscle, autonomic regulation, and stiffer arteries. This decline is biological — even elite athletes lose ~1 bpm per year. Trained athletes maintain MHR closer to predicted values than sedentary people.

Max Heart Rate Calculator

Max heart rate (MHR) is the highest heart rate your cardiovascular system can sustain during maximal exercise. The simplest formula is 220 − age (Fox), but research shows this overestimates MHR for older adults and underestimates for younger ones. The Tanaka formula (208 − 0.7×age) is more accurate for the general population. For women, the Gulati formula (206 − 0.88×age) better reflects female physiology. Once you know your MHR, you can calculate target heart rate zones for different training intensities — recovery, fat burn, aerobic, threshold, and maximum.

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calendar_today Updated: October 2025

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Age

Gender

Formula

Resting HR (optional)

Enables Karvonen-based zones

monitoringMax HR & Zones

Max Heart Rate

184

bpm ·

Input Values

Age

Gender

Male

Female

Formula

Tanaka (most accurate)

Fox (220 − age)

Gulati (women)

Nes

tips_and_updates Tips

• Tanaka formula is more accurate than Fox for ages 30+
• Use Gulati formula if you're female
• Karvonen method (using RHR) gives more personalized zones
• Start exercise programs at 60-70% MHR (Zone 2)
• Build aerobic base in Zone 2 before adding higher intensities
• Spend 80% of training in Zone 1-2 (polarized training)
• Wear a heart rate monitor for accurate intensity tracking

medical_information

Medical disclaimer. This calculator is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.

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Reviewed against authoritative guidelines

Last updated October 2025

Formulas, categories and healthy ranges align with ACSM - Exercise Prescription.

How to Use This Calculator

Enter your age

The primary input.

Choose gender + formula

Tanaka is recommended for most.

Optional: resting heart rate

Enables Karvonen-based zones.

Review zones

5 training zones with HR ranges.

The Formula

All age-based formulas are estimates with ±10-15 bpm individual variation. The most accurate way to know your true MHR is a maximal exertion test (under medical supervision) or sustained near-max effort during a hard workout. The Karvonen method using HR reserve (MHR − RHR) gives more personalized training zones than simple % of MHR.

Tanaka: MHR = 208 − (0.7 × age) | Fox: MHR = 220 − age | Gulati (women): MHR = 206 − (0.88 × age)

lightbulb Variables Explained

MHR Maximum heart rate in beats per minute
Age Your age in years
Karvonen Target HR = ((MHR − RHR) × intensity) + RHR — uses heart rate reserve

tips_and_updates Pro Tips

Tanaka formula is more accurate than Fox for ages 30+

Use Gulati formula if you're female

Karvonen method (using RHR) gives more personalized zones

Start exercise programs at 60-70% MHR (Zone 2)

Build aerobic base in Zone 2 before adding higher intensities

Spend 80% of training in Zone 1-2 (polarized training)

Wear a heart rate monitor for accurate intensity tracking

Maximum heart rate (MHR) is the highest number of beats per minute your heart can sustain during all-out physical exertion, serving as the foundation for heart rate-based training zones. A max heart rate calculator estimates your MHR using age-based formulas — the most accurate being the Tanaka formula (208 minus 0.7 times age) rather than the traditional but less precise Fox formula (220 minus age). Once you know your MHR, you can calculate five distinct training zones that target different physiological adaptations: Zone 1 (50-60% MHR) for recovery, Zone 2 (60-70%) for fat burning and aerobic base, Zone 3 (70-80%) for aerobic improvement, Zone 4 (80-90%) for lactate threshold, and Zone 5 (90-100%) for anaerobic peak performance. The Karvonen method further personalizes these zones by incorporating your resting heart rate, using heart rate reserve (MHR minus resting HR) for more individualized targets. Understanding your training zones helps you train at the right intensity for your goals, whether that is fat loss, endurance building, or race-day performance.

Comparing Max Heart Rate Formulas

Four commonly used formulas estimate maximum heart rate from age, each with different accuracy profiles. The Fox formula (220 minus age) is the simplest and most widely known but tends to overestimate MHR for older adults and underestimate for younger people, with a standard deviation of plus or minus 10-12 bpm. The Tanaka formula (208 minus 0.7 times age), derived from a meta-analysis of 351 studies with 18,712 subjects, provides better accuracy across age groups. The Gulati formula (206 minus 0.88 times age) was specifically developed from research on over 5,000 women and accounts for sex-based differences in cardiac physiology. The Nes formula (211 minus 0.64 times age) was derived from 3,320 healthy Norwegian adults. For a 40-year-old: Fox gives 180, Tanaka gives 180, Gulati gives 171 (for women), and Nes gives 185. The significant variation highlights why lab testing remains the gold standard.

Training Zones and Their Physiological Benefits

Heart rate training zones target distinct physiological systems. Zone 1 (50-60% MHR) is active recovery — light walking, easy cycling — promoting blood flow without additional fatigue. Zone 2 (60-70% MHR) is the aerobic base zone where the body primarily burns fat for fuel; long Zone 2 sessions build mitochondrial density and capillary networks. Zone 3 (70-80% MHR) improves aerobic capacity and cardiac output — the tempo pace in running. Zone 4 (80-90% MHR) represents lactate threshold training, where the body produces lactate faster than it can clear; intervals at this intensity dramatically improve race performance. Zone 5 (90-100% MHR) is maximal intensity — short bursts of 30 seconds to 4 minutes used sparingly for VO2max improvement. The 80/20 rule of endurance training recommends spending 80% of training time in Zones 1-2 and only 20% in Zones 3-5.

The Karvonen Method for Personalized Training Zones

The Karvonen method accounts for individual fitness by incorporating resting heart rate (RHR) into zone calculations. Heart Rate Reserve (HRR) equals MHR minus RHR. Target HR equals (HRR times intensity percentage) plus RHR. A fit athlete with MHR 185 and RHR 50 has HRR of 135. Their Zone 2 (60-70%) range is (135 times 0.6) plus 50 equals 131 to (135 times 0.7) plus 50 equals 145 bpm. An untrained person with the same MHR but RHR of 75 has HRR of 110 and Zone 2 of (110 times 0.6) plus 75 equals 141 to (110 times 0.7) plus 75 equals 152 bpm. The Karvonen method produces higher zone thresholds for less fit individuals, reflecting the reality that their cardiovascular system must work harder to achieve the same training stimulus. To measure RHR accurately, check your pulse first thing in the morning before getting out of bed, averaging three to five consecutive days.

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