Max Heart Rate Calculator
Compare multiple formulas for estimating your maximum heart rate
What This Calculator Measures
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximal physical exertion. It is the foundation for calculating heart rate training zones and is important for programming cardiovascular exercise intensity.
How It Works
This calculator shows four well-known formulas:
| Formula | Equation | Best For |
|---|---|---|
| **Tanaka (2001)** | 208 - 0.7 x age | General population (recommended) |
| Traditional | 220 - age | Quick estimate, widely known |
| Gulati (2010) | 206 - 0.88 x age | Women specifically |
| HUNT (2012) | 211 - 0.64 x age | Physically active adults |
Example for age 30:
Why Tanaka?
The Tanaka formula (208 - 0.7 x age) is recommended as the primary result because a 2001 meta-analysis of 351 studies and 18,712 participants found it to be more accurate than the traditional 220-age formula, particularly for older adults where 220-age tends to overestimate max heart rate.
The Gold Standard
The only truly accurate way to determine your max heart rate is a graded exercise test (GXT) performed in a clinical or laboratory setting. All prediction formulas have a standard error of ±10-12 bpm, meaning your actual max could be meaningfully higher or lower.