How accurate is 220-age?
±10-12 bpm variance. Tanaka (208-0.7×age) may be better for adults over 40.
Health Fitness
Max Heart Rate Calculator
Estimate max heart rate with quick inputs.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
Maximum heart rate (MHR) is the highest heart rate achievable during maximal exertion. MHR is used to calculate training heart rate zones. While formulas estimate MHR, actual max HR varies by ±10-12 bpm between individuals.
How it works
The traditional formula (220 - age) provides a quick estimate. Tanaka formula (208 - 0.7×age) may be more accurate for older adults.
Formula
Traditional: MHR = 220 - Age. Tanaka: MHR = 208 - (0.7 × Age). Both have ±10-12 bpm variance.
Tips for using this calculator
- Formulas are estimates—actual MHR varies individually
- Lab testing provides accurate MHR
- MHR decreases ~1 bpm per year
- Don't train at max HR regularly
- Use zones (percentages of MHR) for training
Frequently asked questions
Can I test my actual max HR?
Yes, through lab testing or supervised field tests. Not recommended for beginners or those with health conditions.
Does MHR change with fitness?
No, MHR is largely genetic. Training improves efficiency at lower HR, not max HR.