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Maximum Heart Rate Calculator (by Age)

This maximum heart rate calculator estimates your peak heart rate based on your age. It uses the classic Fox formula (MHR = 220 โˆ’ age) and also shows the more recent Tanaka estimate (208 โˆ’ 0.7 ร— age), giving results in beats per minute (bpm). It also outlines common training heart-rate zones to guide your workouts.

Enter your age to estimate your maximum heart rate.

How it works

What is maximum heart rate?

Your maximum heart rate (MHR) is the highest number of times your heart can beat per minute during intense exertion. It is most often estimated from age because measuring it directly requires a supervised stress test.

The classic Fox formula is MHR = 220 โˆ’ age. This tool also shows the Tanaka estimate (208 โˆ’ 0.7 ร— age), which research suggests is more accurate across a wide range of ages.

Using heart rate zones for training

Training zones are percentages of your maximum heart rate. Easy aerobic work sits around 60โ€“70%, tempo efforts around 70โ€“80%, and high-intensity intervals above 80%.

Knowing your MHR helps you target the right intensity for fat burning, endurance, or peak performance without overtraining.

Frequently asked questions

โ€บHow accurate is the 220 โˆ’ age formula?

It is a rough population average. Individual maximum heart rate can vary by 10โ€“20 bpm, so treat it as a general estimate.

โ€บWhich formula should I trust, Fox or Tanaka?

The Tanaka estimate (208 โˆ’ 0.7 ร— age) tends to be more accurate for older adults, while the Fox formula is simpler and widely used.

โ€บWhat is a heart rate zone?

A zone is a range expressed as a percentage of your maximum heart rate, used to target specific training effects like endurance or speed.

โ€บCan I measure my true maximum heart rate?

Yes, through a supervised maximal exercise test, but this should only be done with medical guidance, especially if you have health conditions.

โ€บIs this medical advice?

No. This calculator provides a general estimate only and is not medical advice. Consult a healthcare professional before starting intense exercise.

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