Quickly estimate your Maximum Heart Rate (MHR) using the standard age-based formula to help set up your cardiovascular training zones.
Maximum Heart Rate (MHR) is the highest number of times your heart can safely beat in one minute during intense physical exercise. It's not a measure of fitness, but rather an age-related guide used to set up personalized cardiovascular training zones.
The most common and widely used formula to estimate MHR is straightforward:
$MHR = 220 - Age$
| Age | Estimated Max HR (bpm) |
|---|---|
| 20 | 200 |
| 30 | 190 |
| 40 | 180 |
| 50 | 170 |
| 60 | 160 |
Note: This is an estimate. Individual MHR can vary. For elite athletes or specific medical conditions, a clinically supervised stress test is the most accurate method.
The classic Fox formula (220 − age) dates to 1971 and is still the most quoted estimate. A large 2001 meta-analysis by Tanaka and colleagues, covering more than 18,000 subjects, proposed a refinement — 208 − 0.7 × age — that tracks measured max heart rates more closely, especially in older and fitter adults.
| Age | Fox: 220 − age | Tanaka: 208 − 0.7 × age |
|---|---|---|
| 20 | 200 bpm | 194 bpm |
| 30 | 190 bpm | 187 bpm |
| 40 | 180 bpm | 180 bpm |
| 50 | 170 bpm | 173 bpm |
| 60 | 160 bpm | 166 bpm |
| 70 | 150 bpm | 159 bpm |
Which should you use? For general training zones, either is fine — the formulas agree within a few beats for most adults. Tanaka has the edge if you are over 50 or well trained. But keep expectations honest: individual max heart rates vary by ±10–15 bpm around any formula, and fitness level barely moves the number — max heart rate is mostly genetic and declines with age regardless of training.
The most accurate measure is a supervised max-effort test (lab or field), but pushing to absolute maximum carries real risk if you have undiagnosed heart issues. Get medical clearance first if you are over 40, sedentary, or managing blood pressure, cholesterol, or diabetes. For everyday training, an age-based estimate combined with perceived exertion is more than enough — then feed the number into our heart rate zones calculator to set your Zone 2 and interval targets.
Maintained by Live Fitness Check. Last updated: August 9, 2026. How we test our calculators .
Estimates an age-predicted maximum heart rate.
The calculator applies the age-based maximum-heart-rate formula configured in the live tool. The calculation uses age.
Age-predicted maximum heart rate is an average estimate and can differ materially from an individual measured maximum. Use the number as an estimate and consider professional advice when the result may affect health, treatment, pregnancy, nutrition, exercise safety or another important decision.
