Max Heart Rate Calculator
Estimate your maximum heart rate from your age with three published formulas — Tanaka, Haskell (220 − age) and Gulati — compared side by side, so you can set training zones from a more accurate number.
How it works
Maximum heart rate (HRmax) is the highest number of beats per minute your heart can reach during all-out effort. It falls steadily with age and is hard to measure directly, so most people use an age-prediction formula:
- Tanaka: 208 − 0.7 × age — the most accurate general-purpose equation, and what this tool shows as the default estimate.
- Haskell (220 − age): the classic rule of thumb; simple but with a wide error margin.
- Gulati: 206 − 0.88 × age — derived from women, and the recommended estimate when you select female.
Any age-predicted HRmax carries an error of roughly ±10–12 bpm between individuals, so treat the result as a starting point, not a hard ceiling.
Worked example
For a 30-year-old: Haskell gives 220 − 30 = 190 bpm; Tanaka gives 208 − 0.7 × 30 = 187 bpm; and Gulati (recommended for women) gives 206 − 0.88 × 30 = 179.6, rounded to 180 bpm. The three estimates span 10 bpm, which shows why the formula you pick matters.
The three formulas compared
Each formula and its result for a 30-year-old (change your age in the calculator to recompute):
| Formula | Equation | Age 30 | Notes |
|---|---|---|---|
| Tanaka | 208 − 0.7 × age | 187 bpm | Best general-purpose estimate across adult ages. |
| Haskell (220 − age) | 220 − age | 190 bpm | The classic rule of thumb; over-estimates for the young, under for older adults. |
| Gulati | 206 − 0.88 × age | 180 bpm | Derived from women; preferred for female estimates. |
Sources: Haskell & Fox (1971); Tanaka et al. (2001); Gulati et al. (2010).
Using your max heart rate
Once you have an HRmax estimate, you can build training intensity zones from it — see the Heart Rate Zone Calculator to turn this number into five training zones, or the VO2 Max Calculator to gauge aerobic fitness.
Frequently asked questions
How do I calculate my max heart rate?
- Estimate it from your age. The most accurate general formula is Tanaka: 208 − 0.7 × age. The familiar rule of thumb is 220 − age (Haskell). For women, the Gulati formula (206 − 0.88 × age) fits better. Enter your age above to see all three.
Is 220 minus age accurate?
- It is a quick estimate but has a wide error margin (±10–12 bpm) and tends to over-predict for younger people and under-predict for older adults. Tanaka's 208 − 0.7 × age is generally more accurate across the adult age range.
What is the Tanaka formula?
- Tanaka et al. (2001) derived max HR = 208 − 0.7 × age from a meta-analysis of more than 18,000 people. It is widely regarded as more accurate than 220 − age, especially for older adults.
Why a different formula for women (Gulati)?
- The Gulati formula (206 − 0.88 × age) was derived specifically from a large study of women and predicts a slightly lower max heart rate than the general equations at most ages, so it tends to fit women better.
How do I measure max heart rate directly?
- The only true measurement is a maximal graded exercise test, ideally supervised. A field approximation is a hard, fully warmed-up effort (such as repeated hill sprints) with a chest-strap monitor — but only attempt maximal exertion if you are healthy and cleared by a doctor.
Related calculators
Disclaimer. This is an estimate only. Age-predicted max heart rate varies widely between individuals. Consult a doctor before attempting maximal exertion or a maximal heart-rate test. Not medical advice.