Max Exercise Heart Rate Calculator

Estimate your maximum heart rate from your age with the classic 220 − age formula and the newer Tanaka and Gulati formulas.

Your result

Enter your numbers and press the button. Your result appears here.

Maximum heart rate falls with age. The 220 − age formula is simple but can be off by 10 or more beats. Newer formulas were built from larger studies.

Fox: 220 − age · Tanaka: 208 − 0.7 × age · Gulati (women): 206 − 0.88 × age

At age 60, 220 − age gives 160 bpm, Tanaka gives 166 bpm and Gulati gives 153 bpm for women.

Age	Max (220 − age)	Moderate 50–70%	Vigorous 70–85%	Max (Tanaka)
20	200	100–140	140–170	194
25	195	98–136	136–166	190
30	190	95–133	133–162	187
35	185	92–130	130–157	184
40	180	90–126	126–153	180
45	175	88–122	122–149	176
50	170	85–119	119–144	173
55	165	82–115	115–140	170
60	160	80–112	112–136	166
65	155	78–108	108–132	162
70	150	75–105	105–128	159
75	145	72–102	102–123	156
80	140	70–98	98–119	152

Beats per minute. Moderate and vigorous ranges follow the American Heart Association.

Is 220 minus age accurate?

It is a rough average. Real maximums vary by 10 to 12 bpm either way. Tanaka and Gulati formulas are closer for many adults.

What is my target heart rate?

For moderate exercise, 50–70% of your maximum (220 − age). For vigorous exercise, 70–85%. At 60 that is about 80–112 and 112–136 bpm.

Do medicines change these numbers?

Yes. Beta blockers and some other heart medicines lower heart rate, so age-based targets do not apply. Ask your doctor for a target.

American Heart Association. Target heart rates chart; All about heart rate.
Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37:153–156.
Gulati M et al. Heart rate response to exercise stress testing in asymptomatic women. Circulation 2010;122:130–137.
Karvonen MJ et al. The effects of training on heart rate. Ann Med Exp Biol Fenn 1957;35:307–315.
Cole CR et al. Heart-rate recovery immediately after exercise as a predictor of mortality. N Engl J Med 1999;341:1351–1357.
Uth N et al. Estimation of VO2max from the ratio between HRmax and HRrest. Eur J Appl Physiol 2004;91:111–115.