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.
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.