Maximum Heart Rate Calculator
Estimate your maximum heart rate by age and see your moderate and vigorous exercise heart rate zones for safer, more effective training.
What is maximum heart rate?
Your maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during all-out physical effort. It is largely determined by age, declining gradually as you get older, and is not a measure of fitness — a fitter person does not have a higher maximum heart rate, but they can sustain a higher percentage of it for longer. Knowing your estimated maximum is useful because exercise heart rate zones, used to guide training intensity, are calculated as percentages of it.
How it is estimated
This calculator shows two estimates. The Tanaka formula (208 minus 0.7 times your age) is supported by research as more accurate across a wide age range, especially for older adults. The classic formula (220 minus your age) is simpler and widely known but tends to overestimate for younger people and underestimate for older people. Both are population averages — your true maximum can vary by 10 to 20 beats per minute and is best measured with a supervised exercise stress test.
Using your heart rate zones
Health guidelines often describe exercise in terms of moderate intensity (about 50 to 70% of maximum heart rate) and vigorous intensity (about 70 to 85%). Moderate activity, such as brisk walking, lets you talk but not sing; vigorous activity, such as running, makes talking difficult. Most adults are advised to aim for at least 150 minutes of moderate or 75 minutes of vigorous activity per week. Training within these zones helps you exercise effectively without overdoing it.
Training safely
Heart rate zones are a helpful guide, but listen to your body too. If you are new to exercise, older, pregnant, have a heart condition, or take medication that affects your heart rate such as beta-blockers, talk to your doctor before training at higher intensities — medications and conditions can change your heart rate response and make these estimates inaccurate. Build intensity gradually, warm up and cool down, and stop and seek help if you feel chest pain, severe breathlessness or dizziness.
Frequently Asked Questions
A common estimate is the Tanaka formula: 208 minus 0.7 times your age. The older method is 220 minus your age. Both are population averages and approximate. This calculator shows both, along with your moderate and vigorous exercise heart rate zones.
Related Tools
Heart Rate Zone Calculator
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Sources & References
- 1.Tanaka H, Monahan KD, Seals DR.. Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology.
- 2.American Heart Association. Target Heart Rates Chart.
- 3.World Health Organization. Physical activity guidelines.
LifeCheckIQ content is based on peer-reviewed research, recognised clinical guidelines, and authoritative medical sources, and is reviewed by Deborah Adotso, General Nurse, for clinical accuracy.
Medical Disclaimer: This tool is for informational and educational purposes only. Results are not a medical diagnosis. Always consult a qualified healthcare professional for medical advice, diagnosis, or treatment. In an emergency, call your local emergency number or visit the nearest hospital immediately.