Max Heart Rate Calculator — Check your target zones
A max heart rate calculator estimates your maximum heart rate from age so you can set safe training zones and monitor workout intensity. Use the calculator, chart, and formulas below to pick targets that feel challenging but sustainable.
Quick summary
This max heart rate calculator estimates your maximum heart rate from age and highlights common formulas, chart values, and example training zones. The page includes formulas, examples, FAQs, and references to help you set safer intensity targets.
Max Heart Rate Calculator
Use the calculator to estimate max heart rate and your training zones. Use it alongside recovery and endurance tracking to plan workouts and explain how hard you can sustain effort.
Calculator
Enter your age and resting heart rate to estimate max heart rate and target training zones using heart rate reserve. This is a general estimate, not a medical measurement.
| Exercise Intensity | Heart Rate Reserve | Target Heart Rate (bpm) |
|---|---|---|
| Very light | 50 - 60% | 127 - 139 |
| Light | 60 - 70% | 139 - 152 |
| Moderate | 70 - 80% | 152 - 164 |
| Hard | 80 - 90% | 164 - 176 |
| VO2 Max (maximum) | 90 - 100% | 176 - 189 |
Target heart rate during aerobic exercise: 127 to 170 bpm (50 - 85% of heart rate reserve).
Max heart rate chart by age
The chart below shows estimated max heart rate by age using two common formulas. Use it as a quick reference, then personalize with your own training data.
| Age | 220 - age (bpm) | 208 - 0.7 × age (bpm) |
|---|---|---|
| 20 | 200 | 194 |
| 30 | 190 | 187 |
| 40 | 180 | 180 |
| 50 | 170 | 173 |
| 60 | 160 | 166 |
| 70 | 150 | 159 |
Max heart rate formula
The classic formula is simple and widely used. The Tanaka formula is a research-based alternative that often fits adults a bit better.
Both formulas are estimates. Your true maximum can vary with fitness level, genetics, altitude, medication, and testing method, so use perceived effort and recovery data to fine-tune your targets.
Example calculation
Example: A 35-year-old has a classic max heart rate of 185 bpm (220-35). The Tanaka estimate is about 184 bpm (208-0.7 × 35).
A 60% training zone from the classic estimate is about 111 bpm, while an 80% zone is about 148 bpm. Use lower zones for recovery days and higher zones for short, hard intervals.
FAQ
Which max heart rate formula should I use?
Start with the 220 - age estimate, then compare with how your training feels. If your workouts consistently feel too easy or too hard, adjust your zones by 5-10 bpm.
Is max heart rate the same for everyone?
No. Two people of the same age can have max heart rates that differ by 10-20 bpm. Fitness, genetics, and medications all influence your number.
How do I use max heart rate for weight loss?
Most steady fat-burning sessions live around 60-70% of max heart rate. Combine the target with a calorie deficit calculator to align training and nutrition.
Should I test my true maximum?
Lab testing or supervised field tests are best if you need a precise number. If you have heart conditions or symptoms, talk with your clinician before intense testing.
Resources
These sources explain target heart rate zones, exercise intensity, and safety guidelines.
Evidence-based references: American Heart Association: Target Heart Rates, CDC: Physical Activity for Adults, Mayo Clinic: Exercise intensity.