Max Heart Rate Calculator
Estimate your maximum heart rate with 4 research-backed formulas, then see all 5 training zones in beats per minute — including your fat-burning zone.
Your estimated max heart rate
Tanaka (2001) is usually the best single pick — it was validated against measured max HR in a meta-analysis of 18,712 subjects. Fox's 220 − age was never formally validated.
Training zones (commonly used % ranges)
| Zone | Intensity | Heart rate |
|---|
Zone 2 (60–70% of max) is the "fat-burning zone": the highest intensity at which fat is still the dominant fuel.
Karvonen targets (uses your resting HR)
| Intensity | Target HR |
|---|
Karvonen = (max − resting) × % + resting. Better than plain % of max because it accounts for fitness.
Worked example
What this tool is (and isn't)
- This tool: multi-formula max heart rate estimation as the hero, plus a full zone table with a fat-burn row.
- Heart Rate Zone Lab: a deeper zone laboratory — 5 zone methods side by side (% max, Karvonen, LTHR, Friel, Maffetone) with sport presets.
- Karvonen Formula: a dedicated Karvonen target-HR calculator with an intensity slider.
- Heart BPM Calculator: measures your pulse by tapping — it does not estimate max HR.
Frequently asked questions
What is the most accurate max heart rate formula?
The Tanaka formula (208 − 0.7 × age) is the most validated single formula: it was fitted against directly measured maximum heart rates in a meta-analysis of 18,712 subjects (Tanaka et al., JACC 2001). Fox's 220 − age was never formally validated and is typically off by 10–20 bpm for individuals.
How is max heart rate calculated by age?
Plug your age into any formula. For example, at age 30: Fox gives 220 − 30 = 190 bpm, Tanaka gives 208 − 0.7 × 30 = 187.0 bpm, and Gellish gives 207 − 0.7 × 30 = 186.0 bpm. This calculator shows all four side by side so you can compare.
What is the fat-burning zone?
The fat-burning zone is 60–70% of your maximum heart rate — the highest intensity at which fat remains the dominant fuel. At age 30 with a Fox max of 190 bpm, that is 114–133 bpm. It appears as the highlighted Zone 2 row in the results table.
Is 220 minus age accurate?
Only roughly. 220 − age is a population average with a typical individual error of ±10–20 bpm. The Tanaka and Gellish formulas fit the research data better. For training precision, a supervised exercise test is the only true measurement.
Which max heart rate formula should women use?
The Gulati formula (206 − 0.88 × age) was derived specifically from women in a large cohort study (Gulati et al., Circulation 2010). The Tanaka formula also performs well across sexes.
Do I need my resting heart rate?
It is optional. Entering it unlocks the Karvonen method — target = (max − resting) × % + resting — which accounts for your fitness level and usually gives more realistic training targets than a plain percentage of max.
Does max heart rate change with training?
Barely. Maximum heart rate is mostly set by age (it declines about 1 beat per minute per year) and genetics. Training improves how much work you can do at a given heart rate, but it does not meaningfully raise your maximum.
Is this calculator medical advice?
No. It provides educational estimates based on published population formulas. Individual values vary widely. Talk to a doctor before starting vigorous exercise, especially if you have any heart condition or symptoms.
Free tool by NRTechStudio