Maximum Heart Rate Calculator
Estimate your maximum heart rate from your age using four validated formulas — Fox, Tanaka, Gulati and Nes — and see how much they differ.
How it works
Fox: 220 − age · Tanaka: 208 − 0.7·age · Gulati (women): 206 − 0.88·age · Nes: 211 − 0.64·age
Maximum heart rate is the fastest your heart can beat during all-out effort, and it anchors every heart-rate training zone. The classic Fox formula (220 − age) is memorable but overestimates for the young and underestimates for older adults. Tanaka and Nes were fitted to large datasets and track real values more closely across ages, while Gulati was derived specifically from women. Showing all four side by side reveals how much the estimate depends on which equation you trust — often a 5–10 bpm spread.
Worked example
At age 40: Fox gives 220 − 40 = 180, Tanaka gives 208 − 0.7·40 = 180, Nes gives 211 − 0.64·40 = 185, and Gulati gives 206 − 0.88·40 = 171 — a 14 bpm spread from one age.
Sources: Tanaka H. et al. — Age-predicted maximal heart rate revisited (PubMed)
Frequently asked questions
Which formula should I use?
Tanaka (208 − 0.7·age) is a solid all-round choice and more accurate than 220 − age for most adults. Women may prefer Gulati, which was derived from a large female cohort. If you have a measured max from a test, use that instead.
Why do the formulas disagree?
Each was fitted to a different population, so their slopes and intercepts differ. Real maximum heart rate also varies by ±10 bpm or more between people of the same age, which no age-only formula can capture.
How can I find my true maximum heart rate?
A supervised graded exercise test or an all-out field effort (like repeated hard hill runs) gets closer than any formula. Check with a clinician first if you have any cardiovascular risk.
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Educational estimate, not medical advice — for personal health decisions consult a qualified healthcare professional.