Calculate your maximum heart rate
Example data
| Age | Classic | Tanaka | Nes |
|---|---|---|---|
| 25 | 195 bpm | 191 bpm | 195 bpm |
| 35 | 185 bpm | 184 bpm | 189 bpm |
| 45 | 175 bpm | 177 bpm | 182 bpm |
| 55 | 165 bpm | 170 bpm | 176 bpm |
Formula used
- Classic: MHR = 220 − Age
- Tanaka: MHR = 208 − 0.7 × Age
- Gellish: MHR = 207 − 0.7 × Age
- Nes: MHR = 211 − 0.64 × Age
- Gulati (Women): MHR = 206 − 0.88 × Age
Training zones are shown two ways: percent-of-maximum and reserve-based (Resting + Intensity × (MHR − Resting)).
How to use this calculator
- Enter your age, then optionally add resting heart rate.
- Select a primary method that best matches your needs.
- Press Calculate to view your estimate and zones.
- Use Zone 1–2 for easy work, Zone 3–4 for hard work.
- Download CSV or PDF to store results and compare later.
FAQs
1) What is maximum heart rate?
It is the highest beats-per-minute your heart may reach during intense effort. Most people estimate it with age-based equations or exercise testing.
2) Which method should I choose?
Pick the equation you prefer as your primary method, then treat other methods as a range. If you have test data, use that as your anchor.
3) Is the classic equation accurate for everyone?
No. It can be noticeably high or low for many people. Genetics, training history, medications, and testing conditions all influence peak rate.
4) Why add resting heart rate?
Resting rate helps compute reserve-based zones, which scale intensity using heart rate reserve. This often feels more personalized than percent-of-maximum alone.
5) Are training zones safe for beginners?
Start conservatively. Zone 1–2 is usually appropriate for building an aerobic base. Increase intensity gradually, and consult a clinician if you have symptoms or known heart disease.
6) Why do formulas produce different results?
They come from different study groups and statistical fits. Each equation captures an average trend, but individuals can vary widely around that average.
7) How often should I update my estimate?
Recheck when your fitness level changes, after major weight changes, or once or twice per year. If you do a formal test, update your zones using the measured peak.
8) When should I stop exercising immediately?
Stop if you feel chest pressure, faintness, severe shortness of breath, or unusual palpitations. Seek urgent medical help if symptoms persist or feel severe.