Answer first
What this calculator tells you
Estimate maximum heart rate by age with the Tanaka formula and the older 220 minus age rule. Set training zones from an estimate, then adjust to how hard the effort feels. Formula: Tanaka: 208 − 0.7 × age; older rule of thumb: 220 − age. At the worked-example inputs, the maximum heart rate (tanaka) is 183.5. Holding every other input steady, moving age from 17.0 years to 53.0 years moves the result from 170.9 to 196.1.
Transparent method
The formula
Set training zones from an estimate, then adjust to how hard the effort feels.
Worked example
Example inputs
How to interpret the result
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.
At the worked-example inputs the maximum heart rate (tanaka) is 183.5. It falls as age increases.
These are training estimates, not medical clearance. Heart rate, pace and strength benchmarks vary with fitness level, health conditions and medication. Consult a physician before starting a new exercise program, especially with an existing heart or health condition.
Before you rely on it
What to check
Treat the result as the middle of a wide range. Real maximums vary by ten or more beats either way from person to person.
The common error
Where people go wrong with max heart rate calculator
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.
Sensitivity evidence
How age changes the maximum heart rate (tanaka)
Holding every other input at the worked-example value, moving age from 17.0 years to 53.0 years moves the maximum heart rate (tanaka) from 170.9 to 196.1: a spread of 25.2, or 14% of the worked-example result.
| Age | Maximum heart rate (Tanaka) | Maximum heart rate (220 − age) |
|---|---|---|
| 17.0 years | 196.1 | 203 |
| 26.0 years | 189.8 | 194 |
| 35.0 yearsworked example | 183.5 | 185 |
| 44.0 years | 177.2 | 176 |
| 53.0 years | 170.9 | 167 |
Step by step
The worked example, input by input
| Input | Value used | What it means |
|---|---|---|
| Age | 35.0 years | Enter the age used in this calculation. |
| Maximum heart rate (Tanaka) | 183.5 | |
| Maximum heart rate (220 − age) | 185 | |
Inputs, definitions and assumptions
Age
Enter the age used in this calculation. The prefilled worked-example value is 35.0 years.
How to use this calculator
- 1Verify the inputs. Gather age from your own documents; the prefilled values are examples.
- 2Save a baseline. The worked example puts the maximum heart rate (tanaka) at 183.5. Store your own version of it as Scenario A.
- 3Test one change. Start with age, the input with the biggest effect here: moving age from 26.0 years to 44.0 years takes the maximum heart rate (tanaka) from 189.8 to 177.2, a swing of 6.9% of the worked-example figure.
- 4Check the extremes. At half the example age (17.5 years) the maximum heart rate (tanaka) is 195.8; at double (70.0 years) it is 159.
People also ask
Frequently asked questions
How do you calculate max heart rate?
Tanaka: 208 − 0.7 × age; older rule of thumb: 220 − age. Enter age in years. At the worked-example inputs the maximum heart rate (tanaka) is 183.5.
What does the max heart rate result mean?
Set training zones from an estimate, then adjust to how hard the effort feels. At the worked-example inputs the maximum heart rate (tanaka) is 183.5. It falls as age increases.
How much does age change the maximum heart rate (tanaka)?
Holding every other input at the worked-example value, moving age from 17.0 years to 53.0 years moves the maximum heart rate (tanaka) from 170.9 to 196.1, a spread of 25.2.
What are the limits of this max heart rate calculator?
These are training estimates, not medical clearance. Heart rate, pace and strength benchmarks vary with fitness level, health conditions and medication. Consult a physician before starting a new exercise program, especially with an existing heart or health condition. The tables on this page test age only from 17.0 years to 53.0 years; a value outside that range is not tabulated here.
If I double age in the max heart rate calculator, does the maximum heart rate (tanaka) double?
Doubling it from 35.0 years to 70.0 years takes the maximum heart rate (tanaka) from 183.5 to 159, which is 0.87 times the worked-example figure. So it falls instead of rising. Halving it to 17.5 years gives 195.8.
Which inputs change the maximum heart rate (220 − age) in the max heart rate calculator?
At the worked-example inputs it is 185. Age takes it from 194 to 176.
How accurate is a one-rep-max estimate from reps?
Formulas like Epley's are reasonably accurate under about 10-12 reps and increasingly unreliable above that, because fatigue affects rep quality differently than it affects true strength. Testing near failure at a lower rep count gives the most reliable estimate.
Should I train at my exact estimated target heart rate?
Treat it as a zone, not a precise number to hold constant: heart rate responds to sleep, caffeine, heat, and stress independent of effort. Perceived exertion is a useful cross-check alongside the number.
How do I find my true maximum heart rate?
A supervised maximal exercise test is the only reliable way. Formulas estimate it, and a hard all-out effort can approximate it, but only if a physician says that is safe for you.
Sources and evidence
Free Calculators Online is independent and is not affiliated with or endorsed by the source organizations. Educational estimates only.