Max Heart Rate Calculator
Estimate your maximum heart rate by age and see your fat-burning and cardio training zones, free and instant right in your browser.
Enter Values
Range 1–120
Before you rely on this: First-pass guide only. Verify safety-critical or regulated work against the relevant standards, your project requirements and a qualified professional.
How to use this calculator
- Enter your age.
- Press Calculate for your estimated maximum heart rate and training zones.
How it works
The common estimate is 220 minus your age. Training zones are percentages of that maximum — moderate exercise sits around 50–70% and vigorous around 70–85%.
Worked example
Age 40. Max heart rate ≈ 180 bpm; a moderate zone is about 90–126 bpm.
Common mistakes
- Treating 220 − age as exact — it is a population average with a spread of about ±10–12 bpm.
- Using max heart rate as a target — training zones are a percentage of it, not the number itself.
Frequently asked questions
Which max heart rate formula is most accurate?
Tanaka (208 − 0.7 × age) tracks better across ages than the classic 220 − age, especially for older adults. A lab or field max test is the only truly accurate measure.
Why does my watch show a higher max than this?
Estimates are averages; your true max is genetic and can sit well above or below any formula. A recorded all-out effort beats every equation.
How accurate is 220 − age?
It's a rough average — real maximums vary by roughly ±10–15 bpm. A supervised test is more accurate.
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Cite this tool
Zerdly. (2026). Max Heart Rate Calculator. Retrieved from https://www.zerdly.com/tools/max-heart-rate-calculator/
Tip: Enter any known values to calculate the remaining results.
All calculations run in your browser. Your inputs are never saved or transmitted.