Heart Rate Calculator
Estimate your maximum heart rate and training zones from your age, using the 220-age and Tanaka formulas.
Age (Years)
Max Heart Rate (220 − age)
190 bpm
Max Heart Rate (Tanaka)
187 bpm
Training Zones (based on 220 − age)
Zone 1 · Warm Up
95–114 bpm
Very light activity, warm-up and cool-down.
Zone 2 · Fat Burn
114–133 bpm
Light aerobic effort, builds base endurance.
Zone 3 · Cardio
133–152 bpm
Moderate-to-hard effort, improves cardiovascular fitness.
Zone 4 · Peak
152–171 bpm
Hard anaerobic effort, boosts speed and performance.
Zone 5 · Max Effort
171–190 bpm
Maximum, short-burst effort — sprints only.
For general information only, not medical advice. Talk to a doctor before making health decisions based on this result. Terms
How to Use the Heart Rate Calculator
Enter your age and the calculator instantly estimates your maximum heart rate (MHR) using the classic 220 − age formula, plus your five heart-rate training zones as percentages of that max. It also shows the more accurate Tanaka formula (208 − 0.7 × age) as an alternative, since the traditional formula tends to overestimate max heart rate in older adults.
Which Formula Is More Accurate?
The classic 220 − age formula (Fox, 1971) is the most widely known, but research since then — notably a 2001 study by Tanaka, Monahan, and Seals — found it systematically overestimates max heart rate for many adults, especially past middle age. The Tanaka formula (208 − 0.7 × age) was derived from a much larger dataset and is generally considered more accurate across a wider age range. Both are population averages, though — your true max heart rate can only be confirmed with a supervised maximal exercise test.
Example
A 40-year-old has an estimated max heart rate of 180 bpm using 220 − age, or about 180 bpm using the Tanaka formula (208 − 0.7 × 40 = 180) — in this case the two formulas agree almost exactly, though they diverge more at younger and older ages.
Common Use Cases
- Setting heart-rate training zones for cardio and endurance workouts.
- Choosing an intensity target for fat-burning versus performance training.
- Checking whether your workout heart rate falls in a safe, sustainable range.
FAQs
How do I calculate my maximum heart rate?
The simplest estimate is 220 minus your age. For a more accurate estimate, use the Tanaka formula: 208 − (0.7 × your age). Both are shown automatically above once you enter your age.
What are heart rate training zones?
Training zones divide your max heart rate into percentage bands — roughly 50-60% for warm-up, 60-70% for fat burn, 70-80% for cardio, 80-90% for peak/anaerobic effort, and 90-100% for maximum short bursts. Each zone targets a different training benefit.
Is this calculator a substitute for medical advice?
No — this tool provides a statistical estimate based on population-average formulas, not a personalized medical assessment. If you have a heart condition, are new to exercise, or are on medication that affects heart rate, consult a doctor before using these zones to guide your training.