Health

Maximum Heart Rate Calculator

Estimate your maximum heart rate for safe cardiovascular training using the Fox and Tanaka formulas.

Age

Max Heart Rate (Tanaka)

— bpm

— (Fox Formula)

Training Zones (Tanaka)

Zone 1 (50-60%)

Zone 2 (60-70%)

Zone 3 (70-80%)

Zone 4 (80-90%)

Zone 5 (90-100%)

Method

How this calculator works

Fox: 220 - Age | Tanaka: 208 - (0.7 × Age)

Enter your current age.
The calculator uses both the traditional Fox formula and the newer Tanaka formula to estimate your Maximum Heart Rate.
It also displays your target heart rate zones for different types of training.

Examples

Worked examples

Real numbers, end-to-end results.

Age: 30

Fox: 190 bpm, Tanaka: 187 bpm

Training in the aerobic zone (70-80%) would be roughly 131-150 bpm.

Use cases

When to use it

Set up your heart rate monitor or smartwatch.
Plan heart-rate-based training (e.g., Zone 2 cardio).

Disclaimer: This calculator provides estimates for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for decisions affecting your health. Results depend on the accuracy of inputs provided.

FAQ

Frequently asked questions

What is maximum heart rate?

Maximum heart rate (MHR) is the highest number of beats per minute your heart can safely pump under maximum stress.

Why are there different formulas?

The Fox formula (220 - age) is the most common but can underestimate MHR in older adults. The Tanaka formula (208 - 0.7 * age) is often considered more accurate across different age groups.

What are heart rate zones?

Heart rate zones are ranges of your MHR (e.g., 60-70% for fat burn) used to guide the intensity of your cardiovascular training.