Quick answer
The Tanaka formula estimates maximum heart rate as 208 − 0.7 × age. At 40 that is 180 bpm, and with a resting rate of 60 the calculator shows five training zones, from 120 to 132 bpm for Zone 1 upward.
Enter your age and resting heart rate. The calculator returns an estimated maximum heart rate and training zones by Karvonen percentages.
Related tools: Karvonen Formula Calculator: Target heart rate from heart-rate reserve and training intensity.
How to use the Max Heart Rate Calculator
- Enter age (a whole number, between 10 and 100).
- Optionally, enter resting heart rate (bpm) (a whole number, between 30 and 120). It starts at 60.
- Press Calculate to see the result, and use Reset to start again.
| Input | What to enter | Allowed values |
|---|---|---|
| Age | A whole number | ≥ 10, ≤ 100 |
| Resting heart rate (optional) | A whole number, in bpm | ≥ 30, ≤ 120, starts at 60 |
Formula and method
Formula
Tanaka: HRmax = 208 − 0.7 × age; Karvonen: target = (HRmax − HRrest) × intensity + HRrest
IEEE-754 double precision; shown to 1 decimal place unless stated.
Zones use the heart-rate-reserve (Karvonen) method with the Tanaka maximum. Informational estimate, not medical advice. Talk to a qualified health professional about your own situation.
Worked examples
These examples are verified: each one is an automated test case that the live calculator must reproduce exactly.
Example 1
Inputs: Age = 40; Resting heart rate = 60.
| Result | Value |
|---|---|
| Maximum heart rate (Tanaka) | 180 bpm |
| Zone 1 (50–60%) | 120 – 132 bpm |
| Zone 2 (60–70%) | 132 – 144 bpm |
| Zone 3 (70–80%) | 144 – 156 bpm |
| Zone 4 (80–90%) | 156 – 168 bpm |
| Zone 5 (90–100%) | 168 – 180 bpm |
Example 2
Inputs: Age = 20.
| Result | Value |
|---|---|
| Maximum heart rate (Tanaka) | 194 bpm |
| Zone 1 (50–60%) | 127 – 140 bpm |
| Zone 2 (60–70%) | 140 – 154 bpm |
| Zone 3 (70–80%) | 154 – 167 bpm |
| Zone 4 (80–90%) | 167 – 181 bpm |
| Zone 5 (90–100%) | 181 – 194 bpm |
The first line is the headline result (maximum heart rate (Tanaka)). Below it the max Heart Rate Calculator lists zone 1 (50–60%), zone 2 (60–70%), zone 3 (70–80%), zone 4 (80–90%) and zone 5 (90–100%), which describe the same case from other angles. IEEE-754 double precision; shown to 1 decimal place unless stated.
Tanaka versus 220 − age
The older 220 − age rule gives 180 for age 40 too, but diverges at other ages: at 20 it gives 200 against Tanaka's 194, and at 60 it gives 160 against 166. Tanaka came from a meta-analysis of 18,712 subjects and is thought to fit older adults better. Either way, individual maxima vary by ±10 bpm or more.
Training zones
Zones are percentages of the heart rate reserve (max − resting) added to the resting rate, which is the Karvonen method. Use them as a guide and stop exercise if you feel unwell; a stress test is the only reliable way to find your true maximum.
How the result changes with age
Holding every other input at the first worked example, this table changes only age. It shows how sensitive the answer is to that one value; each row was produced by running this calculator.
| Age | Maximum heart rate (Tanaka) | Zone 1 (50–60%) | Zone 2 (60–70%) |
|---|---|---|---|
| 20 | 194 bpm | 127 – 140 bpm | 140 – 154 bpm |
| 40 | 180 bpm | 120 – 132 bpm | 132 – 144 bpm |
| 80 | 152 bpm | 106 – 115 bpm | 115 – 124 bpm |
What happens with invalid input
These messages are produced by the calculator itself, so you know what to fix.
- Age: entering "5" shows "Age must be at least 10." beside that field and no result.
Choosing between the Max Heart Rate Calculator and similar calculators
Each row shows what a related calculator on this site asks for and what it returns, so you can pick the one that matches your question.
| Calculator | You enter | It returns |
|---|---|---|
| [Mean Arterial Pressure Calculator](/health/mean-arterial-pressure/) | systolic and diastolic | Mean arterial pressure |
| [LDL Cholesterol Calculator (Friedewald)](/health/ldl/) | total cholesterol, hDL cholesterol and triglycerides | Estimated LDL |
| [Karvonen Formula Calculator](/health/karvonen-formula/) | resting heart rate and intensity | Target heart rate |
| [VO2 Max Estimate Calculator](/health/vo2-max-estimate-calculator/) | method | Estimated VO2 max |
| [Weight Change Rate Calculator](/health/weight-change-rate-calculator/) | units, starting weight and ending weight | Change per week |
Assumptions and limitations
- Individual maximums vary by ±10 bpm
- Not a diagnosis
This calculator gives general information based on published formulas. It is not medical advice, and it cannot account for your health history. Talk to a qualified clinician about decisions that affect your health.
If a required value is empty, not a number, or outside its allowed range, the form marks that field with a message and shows no result instead of a misleading number. The automated checks deliberately try invalid entries for age to confirm this.
Frequently asked questions
Is 220 minus age accurate?
It is a rough average and can be off by 10 or more bpm for an individual.
Do medications change the maximum?
Beta-blockers and some other drugs lower it. Ask your doctor.
What resting rate should I use?
Measure it on waking, before getting out of bed.
What does the Max Heart Rate Calculator calculate?
Maximum heart rate and Karvonen training zones. It returns Maximum heart rate (Tanaka), Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%) and Zone 4 (80–90%).
What formula does the Max Heart Rate Calculator use?
Tanaka: HRmax = 208 − 0.7 × age; Karvonen: target = (HRmax − HRrest) × intensity + HRrest. Zones use the heart-rate-reserve (Karvonen) method with the Tanaka maximum.
What do I need to enter in the max Heart Rate Calculator?
You enter Age. Optional: Resting heart rate (bpm).
How is the result rounded or limited?
IEEE-754 double precision; shown to 1 decimal place unless stated. Individual maximums vary by ±10 bpm.
What are the limits of this calculator?
Individual maximums vary by ±10 bpm. Not a diagnosis.
What is an example of a max Heart Rate result?
With age 40 and resting heart rate 60, the maximum heart rate (Tanaka) is 180 bpm.
Where does the method come from?
The method follows: Tanaka H et al., J Am Coll Cardiol 2001;37:153–156; Karvonen MJ et al., Ann Med Exp Biol Fenn 1957;35:307.
Can I rely on this calculator for a decision?
This calculator gives general information based on published formulas. It is not medical advice, and it cannot account for your health history. Talk to a qualified clinician about decisions that affect your health. For this calculator in particular: Individual maximums vary by ±10 bpm.
Related calculators
- Karvonen Formula Calculator — Target heart rate from heart-rate reserve and training intensity.
- VO2 Max Estimate Calculator — Estimate VO2 max from a 12-minute run or from heart rates.
- Weight Change Rate Calculator — Average weight change per week and as a share of starting weight.
- Interest Rate Calculator — Annual interest rate implied by a loan amount, payment and term.
Sources
- Tanaka H et al., J Am Coll Cardiol 2001;37:153–156
- Karvonen MJ et al., Ann Med Exp Biol Fenn 1957;35:307
Content last reviewed 2026-11-04. Formulas and worked examples are checked by automated tests against independently computed values.