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Maximum Heart Rate Calculator

Calculate your max heart rate with classic (220-age), Tanaka, and Gulati formulas. Compare the results of all 3 formulas.

Sources: Tanaka H. et al. (2001) — Age-predicted maximal heart rate revisited — JACC · Gulati M. et al. (2010) — Heart rate response to exercise stress testing — Circulation

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How to Calculate Maximum Heart Rate

Maximum heart rate (HRmax) is the highest number of beats per minute your heart can reach during maximal physical exertion. Knowing this value is essential for programming safe and effective training.

Three Formulas Compared

This calculator applies three scientific formulas:

Classic Formula: HRmax = 220 - age The simplest and most well-known, used for decades. However, recent studies show it tends to overestimate HRmax in young people and underestimate it in older adults.

Tanaka Formula (2001): HRmax = 208 - 0.7 x age Developed by analyzing data from 351 studies on nearly 19,000 subjects. More accurate than the classic formula, especially for people over 40.

Gulati Formula (2010): HRmax = 206 - 0.88 x age Studied specifically in women (5,437 subjects). Women tend to have a slightly different HRmax, and this formula accounts for that.

Limitations of the Formulas

All formulas provide estimates with a margin of error of plus or minus 10-12 bpm. Actual HRmax is influenced by genetics, exercise type, and health status. The only way to determine true HRmax is a maximal exercise stress test supervised by a sports medicine doctor.

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Frequently Asked Questions

Which formula is most accurate for max heart rate?▼
The classic formula (220 - age) is simplest but has a margin of error of plus or minus 10-12 bpm. Tanaka's formula (208 - 0.7 x age), developed in 2001 analyzing 351 studies, is considered more accurate for the general population. Gulati's formula (206 - 0.88 x age) is specific to women. For a precise measurement, a maximal exercise stress test is required.
Why is it important to know your HRmax?▼
HRmax is the reference for calculating training zones. Training at too low an intensity is ineffective, while exceeding HRmax is potentially dangerous. Knowing your HRmax allows you to calibrate intensity: 60-70% for base endurance, 70-80% for cardio, 80-90% for high-intensity intervals.
Does HRmax change with training?▼
No, HRmax is determined genetically and by age. Training does not increase it. What improves with training is resting heart rate (which decreases) and recovery capacity. A trained athlete has the same HRmax as a sedentary person of the same age, but a more efficient heart per beat.