Max Heart Rate Calculator
Estimate your maximum heart rate from your age with the Fox (220 − age) and Tanaka formulas.
How it works
Fox: 220 − age · Tanaka: 208 − 0.7 × age
Maximum heart rate is the fastest your heart can safely beat, and it sets the ceiling for training zones. The classic Fox estimate (220 − age) is easy to remember; the Tanaka equation (208 − 0.7 × age) fits large modern datasets a little better, especially for older adults. Both are averages with real individual spread.
Worked example
At age 40: Fox gives 220 − 40 = 180 bpm and Tanaka gives 208 − 0.7 × 40 = 180 bpm — the two happen to meet near 40 and diverge for younger and older people.
Frequently asked questions
How accurate is 220 − age?
It’s a rough average — your true max can be 10–15 bpm higher or lower. If you train by heart rate, a supervised max test or a hard field test gives a far better number.
Is a higher max heart rate better?
No — it’s mostly set by age and genetics, not fitness. Fitness shows up as a lower resting heart rate and faster recovery, not a higher max.
Should I ever train at my max?
Only brief, all-out efforts approach it, and beginners or anyone with heart concerns should check with a doctor before hard intervals. Most training lives well below max.
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General educational estimate, not medical advice. Talk to a doctor for anything about your health.