Maximum Heart Rate Calculator
Estimate your maximum heart rate from your age using several validated formulas side by side.
How to use the max heart rate calculator
- Select your sex (unlocks the Gulati formula for women).
- Enter your age.
- Click Calculate to compare max-HR estimates.
Why max HR matters
Maximum heart rate anchors your training zones. Even a small error shifts every zone, so use a measured value when you can and treat formula estimates as a starting point.
Why formulas only estimate your true max
Maximum heart rate is highly individual and genetically influenced. Age-based formulas like Tanaka (208 - 0.7 x age) are more accurate across the population than the old 220 - age rule, but any formula can be off by 10-20 beats for a given person.
The only way to know your real max is a maximal field test, such as repeated hard hill efforts after a thorough warm-up. If your training zones feel consistently wrong, a measured max is worth the effort.
How max heart rate anchors your zones
Every heart-rate training zone is a percentage of your max (or your heart-rate reserve). A small error in the max shifts every zone, so easy runs prescribed off a too-high estimate end up too fast. This is why pairing an accurate max with your resting heart rate, via the Karvonen method, produces the most trustworthy zones.
Estimated max heart rate by formula (bpm)
| Age | 220 − age | Tanaka | Gulati (women) |
|---|---|---|---|
| 20 | 200 | 194 | 188 |
| 30 | 190 | 187 | 180 |
| 40 | 180 | 180 | 171 |
| 50 | 170 | 173 | 162 |
| 60 | 160 | 166 | 153 |
Formulas are population estimates; an individual's true max can sit 10–20 bpm either side. Tanaka is generally more accurate than 220 − age, and Gulati was derived specifically for women.
Frequently asked questions
What is the most accurate max heart rate formula?
The Tanaka formula (208 − 0.7 × age) is more accurate across ages than the old 220 − age rule, which tends to overestimate for the young and underestimate for older adults.
Can I measure my true max heart rate?
Yes — a maximal effort test (such as repeated hard hill efforts after a warm-up) gives a measured value, which is always more reliable than any formula.
Which max heart rate formula is most accurate?
The Tanaka formula (208 - 0.7 x age) is generally more accurate than 220 - age, especially for older and younger runners. For women, the Gulati formula is a good alternative.
Can my maximum heart rate change over time?
It declines gradually with age but does not increase with fitness. What improves with training is how much of your max you can sustain, not the max itself.
Is a high or low max heart rate better?
Neither. Max heart rate is just an individual characteristic and says nothing about fitness. Two equally fit runners can have maxes 30 beats apart.
Which formula should I use for my age?
Tanaka (208 − 0.7 × age) is more accurate across ages than the old 220 − age, and Gulati is a good option for women. The table below compares all three; for training zones, a measured max beats any formula.
Related tools
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Find your five personal heart-rate training zones using your age (or measured max HR) and resting heart rate.
VO2 Max Calculator
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Training Pace Calculator
Enter a recent race result to get personalised easy, tempo, threshold, interval and rep training paces.