The individual maximum can differ from the estimate by 10 or more beats, and fitness, genetics and medication change it. Beta blockers and some heart conditions make the formulas inapplicable. A maximum heart rate test should be done under medical supervision.
Heart rate does not capture all the aspects of exercise intensity.
Enter your age. The Tanaka formula, 208 minus 0.7 times age, comes from a large analysis of studies and tends to be more accurate for adults than the older 220-minus-age rule, which is shown for comparison. Both are estimates from the population average, and individual maximums vary by about 10 beats per minute either way.
If you know your true maximum from a hard effort or a stress test, use that instead.
Max Heart Rate: formula
Tanaka, Monahan and Seals (2001): Age-predicted maximal heart rate revisited
Max Heart Rate: worked example
| Age | 35.0 years |
|---|---|
| Maximum heart rate (Tanaka) | 183.5 |
| Maximum heart rate (220 − age) | 185 |
Common error: Training to hit the number. Only a supervised stress test measures a true maximum, and a formula estimate is a starting point for choosing zones.
Max Heart Rate: changing Age
| Age | Maximum heart rate (Tanaka) | Maximum heart rate (220 − age) |
|---|---|---|
| 17.0 years | 196.1 | 203 |
| 26.0 years | 189.8 | 194 |
| 35.0 years (example) | 183.5 | 185 |
| 44.0 years | 177.2 | 176 |
| 53.0 years | 170.9 | 167 |
Max Heart Rate: compare input ranges
| Input | Tested from | To | Maximum heart rate (Tanaka): low input | Maximum heart rate (Tanaka): high input | Swing |
|---|---|---|---|---|---|
| Age | 26.0 years | 44.0 years | 189.8 | 177.2 | 12.6 (6.9%) |
Max Heart Rate: individual input comparisons
| Input | Value | Maximum heart rate (Tanaka) | Maximum heart rate (220 − age) |
|---|---|---|---|
| Age | 17.0 years | 196.1 | 203 |
| 26.0 years | 189.8 | 194 | |
| 35.0 years | 183.5 | 185 | |
| 44.0 years | 177.2 | 176 | |
| 53.0 years | 170.9 | 167 |
Max Heart Rate: which assumptions move the result?
Max Heart Rate: values and definitions
| Quantity and definition | Value used |
|---|---|
| Age | 35.0 years |
| Maximum heart rate (Tanaka) | 183.5 |
| Maximum heart rate (220 − age) | 185 |
Max Heart Rate: half and double Age
| Age | Maximum heart rate (Tanaka) |
|---|---|
| 17.5 years | 195.8 |
| 35.0 years | 183.5 |
| 70.0 years | 159 |
Fitness & Performance calculators: Steps to Miles Calculator, One-Rep Max Calculator, Target Heart Rate Calculator, Running Pace Calculator, VO2 Max Calculator, Wilks Score Calculator.
Maximum heart rate falls with age, and two formulas describe it. The older rule subtracts age from 220. The Tanaka formula, from a large review of studies, uses 208 minus 0.7 times age.
At 35 they give 185 and 183.5, close together. The gap widens with age, and Tanaka's version fits older adults better because the old rule drops too fast.
Treat the result as the middle of a wide range. Real maximums vary by ten or more beats either way from person to person.
Use the estimate on the target heart rate calculator, and pair with the running pace, VO2 max and calories burned pages. The mean arterial pressure and cholesterol calculators cover other cardiovascular markers. A clinician can advise on safe intensity if you have a heart condition.
Is 220 minus age accurate?
It is a rough guide with a wide error margin, and studies suggest formulas like Tanaka's are more accurate, particularly for older adults.
Can I exceed my estimated maximum heart rate?
Yes, since the formulas are averages. Some people have higher or lower actual maximums, so effort level matters too.
Do medications affect heart rate?
Yes. Beta blockers and some other drugs lower heart rate, so zones based on age formulas do not apply, and you should follow your doctor's guidance.