Max Heart Rate Calculator
Estimate your maximum heart rate from your age using the Fox and Tanaka formulas, then see your training zones in beats per minute. Add a resting HR for Karvonen zones.
Updated 2026-06-14 · Free · No sign-up · Runs privately in your browser
| Zone | % of MHR | Target (bpm) |
|---|
Show the formula & steps
How the Max Heart Rate Calculator Works
This tool estimates your maximum heart rate (MHR) from your age using two widely cited formulas, then breaks your MHR into five training zones measured in beats per minute (bpm). Enter your age for percentage-of-max zones, and optionally add your resting heart rate to switch to the more personalised Karvonen method.
The Formula
Two age-based estimates of maximum heart rate are shown:
Fox (classic): MHR = 220 − age Tanaka: MHR = 208 − 0.7 × age
The Fox rule is the famous “220 minus your age.” The Tanaka formula was derived from a large meta-analysis and tracks measured maximum heart rates more accurately, particularly for people over 40.
For training zones, a target heart rate is either a flat percentage of MHR, or — when you supply a resting HR — the Karvonen heart-rate-reserve formula:
Karvonen target = resting HR + intensity × (MHR − resting HR)
Worked Example
For a 35-year-old with a resting HR of 60 bpm:
- Fox MHR = 220 − 35 = 185 bpm
- Tanaka MHR = 208 − 0.7 × 35 = 184 bpm (used for zones)
- Heart-rate reserve = 184 − 60 = 124 bpm
- Zone 2 lower bound (60%) = 60 + 0.60 × 124 = 134 bpm
- Zone 2 upper bound (70%) = 60 + 0.70 × 124 = 147 bpm
Training Zones at a Glance
| Zone | Intensity (% MHR) | Typical purpose |
|---|---|---|
| Zone 1 | 50–60% | Warm-up, recovery |
| Zone 2 | 60–70% | Fat burning, base endurance |
| Zone 3 | 70–80% | Aerobic capacity |
| Zone 4 | 80–90% | Anaerobic threshold |
| Zone 5 | 90–100% | Maximum effort, sprints |
Why Max Heart Rate Matters
Your maximum heart rate anchors every heart-rate-based training plan. Knowing it lets you train in the right zone for your goal — long, easy Zone 2 work to build an aerobic base, or short Zone 4–5 intervals to raise your threshold. Remember that these formulas are population averages: a maximal exercise test under medical supervision is the only way to measure your true ceiling, so treat the numbers here as a starting point rather than a hard limit.
Frequently asked questions
How do I calculate my maximum heart rate?+
The classic estimate is 220 minus your age (the Fox formula). For a 35-year-old that is 220 − 35 = 185 bpm. Research suggests the Tanaka formula, 208 − 0.7 × age, is more accurate across the adult age range; it gives 208 − 0.7 × 35 ≈ 184 bpm for the same person. Both are population averages, so your true max may differ by 10–20 bpm.
Is 220 minus age accurate?+
The 220 − age rule is a quick approximation, but studies show it overestimates max heart rate in younger adults and underestimates it in older adults. The Tanaka formula (208 − 0.7 × age) tracks real data better, especially after about age 40. The only truly accurate way to know your max is a supervised maximal exercise test.
What are heart rate training zones?+
Training zones are bands of intensity defined as a percentage of your maximum heart rate: Zone 1 (50–60%) is very light, Zone 2 (60–70%) is the classic fat-burning range, Zone 3 (70–80%) builds aerobic fitness, Zone 4 (80–90%) is hard anaerobic work, and Zone 5 (90–100%) is all-out effort. The calculator shows the bpm range for each zone.
What is the Karvonen formula?+
The Karvonen method personalises your zones using heart-rate reserve. Reserve = max HR − resting HR, and a target is resting HR + intensity × reserve. Because it accounts for your resting heart rate, it gives more individualised zones than a flat percentage of max HR. Enter a resting HR in the calculator to switch to Karvonen zones.
What is a good resting heart rate?+
For most adults a resting heart rate of 60–100 bpm is considered normal, and well-trained endurance athletes often sit at 40–60 bpm. A lower resting rate generally reflects better cardiovascular fitness. Measure it first thing in the morning before getting out of bed for the most reliable reading.