Max Heart Rate Calculator
Maximum heart rate is largely determined by age and genetics, and it is not a measure of fitness. Estimates carry an error of ±10–12 bpm, which is why zones built on them are approximate.
Your results
An age-based estimate with an error of roughly ±10–12 bpm. If you need an accurate figure — for clinical reasons or serious training — it must be measured, not calculated.
Why 220 − age persists despite being poor
It is simple, memorable, and it was never derived from research — it originated as a rough approximation in the 1970s and was popularised because it fits on a poster.
It systematically over-estimates maximum heart rate for young people and under-estimates it for older ones. Tanaka's equation (208 − 0.7 × age) was derived from a meta-analysis of 351 studies and fits the data considerably better across the age range.
At 25 the two formulas differ by around 5 bpm. At 65 they differ by around 10 in the other direction, which matters if you are building training zones on it.
Measuring it instead
Any formula has an individual error of ±10–12 bpm, which is large enough to shift every training zone. If it matters to you, a field test is better:
- Warm up thoroughly — 15 minutes or more.
- Run or cycle hard for 3 minutes, recover for 3, then repeat with a maximal effort to exhaustion.
- The highest reading is close to your maximum.
This is a genuinely maximal effort and it is not appropriate if you have a cardiovascular condition, are new to training, or are unwell. Talk to a doctor first if any of that applies. For most recreational purposes an estimate plus perceived effort works perfectly well.
Common questions
Is 220 − age accurate?
It is the least accurate of the common formulas. Tanaka (208 − 0.7 × age) is better.
Does a higher max heart rate mean I am fitter?
No. Maximum heart rate is mostly genetic and declines with age. Fitness shows in your resting rate and recovery, not your maximum.
My watch recorded a higher max than the formula. Which is right?
The watch, if the reading was during a genuinely maximal effort and the sensor was reliable. Formulas are population averages.
Should I train to my maximum heart rate?
Rarely, and only briefly. Most training should sit well below it.
Related calculators
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
