Maximum Heart Rate Calculator
Calculate your maximum heart rate using Tanaka and other validated formulas. Get personalised aerobic and anaerobic training zones. Free, instant results.
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Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
The Problem with 220 − Age
The 220 − age formula is the most recognisable in fitness, but it was never validated as a research-derived equation. It was a rough observation noted by Fox, Naughton, and Haskell in 1971, based on fewer than 10 data points from studies not designed to measure MHR. The standard deviation of actual MHR around any age-based prediction is approximately ±10–12 bpm — meaning 68% of people's true MHR falls within 10–12 bpm of the estimate, and 32% fall even further outside. The Tanaka formula (2001) has better evidence and performs particularly well for older adults.
FAQs
Most accurate MHR formula?
Tanaka (208 − 0.7 × age) outperforms 220 − age, especially in older adults. Lab testing remains gold standard. Individual variation ±10–12 bpm.
Is max heart rate dangerous?
Brief maximal efforts are safe for healthy individuals. Consult GP before high-intensity training if over 45, new to exercise, or with cardiovascular conditions.