Maximum Heart Rate Calculator
Estimate your maximum heart rate and training heart rate zones based on age. Uses multiple formulas for comparison.
Enter your age to calculate max heart rate.
Max Heart Rate Formulas
Traditional: MHR = 220 − age
Tanaka (2001): MHR = 208 − 0.7 × age
Gulati (women): MHR = 206 − 0.88 × age
Tanaka (2001): MHR = 208 − 0.7 × age
Gulati (women): MHR = 206 − 0.88 × age
Heart Rate Training Zones
| Zone | % of MHR | Purpose |
|---|---|---|
| Zone 1 | 50–60% | Warm-up / recovery |
| Zone 2 | 60–70% | Fat burning / base fitness |
| Zone 3 | 70–80% | Aerobic / endurance |
| Zone 4 | 80–90% | Threshold / performance |
| Zone 5 | 90–100% | Maximum effort / VO2 max |
Disclaimer: These are estimates. Your actual max heart rate can only be determined through maximal exercise testing. Consult a professional before intense exercise.
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Last updated: 2026-08-08