Max Heart Rate Calculator
Estimate your maximum heart rate from your age with the Fox (220 minus age) and Tanaka formulas. Free and instant.
Independently verified for accuracy
Calculator by Toolsloft ↗- Fox estimate (220 minus age)
- 190 bpm
- Tanaka estimate
- 187 bpm
Estimate your maximum heart rate from your age using both the classic Fox formula and the newer Tanaka formula. It gives you the ceiling that training zones are built from, so you can pace cardio without a lab test.
How this is calculated
The Fox estimate is 220 minus your age, the figure printed on most treadmill charts. The Tanaka estimate is 208 minus 0.7 times your age, published by Tanaka and colleagues in 2001 as a better fit for a wide age range. Both are population averages, so your true maximum can differ.
How to use
- Enter your age in years.
- Read the Fox estimate (220 minus age) and the Tanaka estimate.
- Use the figure to set your training heart rate zones.
Examples
- Age 30:
Fox 190, Tanaka 187 bpm - Age 45:
Fox 175, Tanaka 176.5 bpm
FAQ
- Which formula should I use?
- The 220-minus-age Fox formula is simple and familiar but tends to overestimate for younger people and underestimate for older people. The Tanaka formula (208 minus 0.7 times age) fits the population data more closely, so it is a good second reference.
- How accurate are these estimates?
- They are averages, and individual maximum heart rates vary by roughly 10 to 12 beats per minute either way. For a precise number you would need a supervised maximal exercise test.