❤️ Max Heart Rate Calculator
Predict maximum heart rate using several widely used formulas and convert the result into training intensities.
Average HRmax
184 bpm
Mean value across selected formulas
Lowest Estimate
175 bpm
Highest Estimate
189 bpm
Formula Comparison
- 185 bpm
220 − Age
Traditional Fox formula, convenient baseline.
- 184 bpm
Tanaka (208 − 0.7×Age)
Tanaka et al. (2001) meta-analysis; fits broad populations.
- 175 bpm
Gulati (206 − 0.88×Age, women)
Female-specific data from Gulati et al. (2010).
- 189 bpm
Nes (211 − 0.64×Age)
Large-scale study including fit recreational athletes.
- 187 bpm
Miller (217 − 0.85×Age)
Miller et al. (1993), often used for endurance runners.
Intensity Table (based on average)
| Intensity | Target HR |
|---|---|
| 50% | 92 bpm |
| 60% | 110 bpm |
| 70% | 129 bpm |
| 80% | 147 bpm |
| 90% | 166 bpm |
How to Use This Calculator
Enter your age
Age drives all predictive formulas for HRmax estimation.
Select gender
Enables gender-specific formulas such as Gulati for women.
Review multiple formulas
See how different research equations estimate your HRmax.
Plan workout intensities
Use the intensity table to derive target heart rates for training zones.
Formula
220 − Age
Tanaka (208 − 0.7×Age)
Gulati (206 − 0.88×Age, women)
Nes (211 − 0.64×Age)
Miller (217 − 0.85×Age)
Average HRmax = Mean of selected formulas
Each equation is based on population studies with varying demographics. Averaging multiple estimates reduces error compared to relying on a single formula. For the most accurate HRmax, perform a supervised maximal exercise test.
Example
32-year-old female → 220 − Age = 188 bpm, Tanaka = 185 bpm, Gulati = 178 bpm, Nes = 190 bpm, Miller = 190 bpm. Average ≈ 186 bpm.
Variables
- Age: Input in years
- Gender: Determines availability of Gulati formula
- HRmax: Predicted beats per minute
- Intensity %: Percent of HRmax for training zones
Understanding Maximum Heart Rate
Maximum heart rate is highly individual. Predictive formulas provide estimates for training zones but can deviate by ±10 beats across individuals. Testing with wearables or lab assessments refines the estimate over time.
Tips
- Use perceived exertion and breathing cues alongside HR zones.
- Retest or update predictions after significant fitness changes.
- Factors like heat, altitude, and fatigue alter HR response; adjust training accordingly.
Safety
- Consult a healthcare provider before maximal testing if you have cardiovascular risk factors.
- Warm up thoroughly before high-intensity sessions to avoid sudden cardiac stress.
Frequently Asked Questions
Which formula is best?
No single formula suits everyone. Averaging multiple formulas or using recorded maximal heart rate from workouts offers better accuracy.
Can medications impact HRmax?
Yes. Beta-blockers and some cardiac medications lower peak heart rate; consult your doctor for personalized guidance.
Is HRmax the same as threshold HR?
No. HRmax is the absolute peak you can sustain briefly; lactate threshold HR is typically 80–90% of HRmax and used for tempo training.
Do I need lab testing?
Not necessarily. Field tests (progressive intervals) with a chest strap can record personal HRmax without lab equipment, but medical supervision is recommended for higher-risk individuals.
Why do wearables report different zones?
Devices use proprietary algorithms and may adjust zones based on your recent workouts. Use this calculator to compare and fine-tune those defaults.