Max Heart Rate Calculator
Calculate your maximum heart rate (220 minus age). Free, instant, no signup.
How to use this tool
- Enter age in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your max heart rate and the full breakdown beneath it.
Estimate your maximum heart rate using the standard 220-minus-age formula. This value is used to set training zones for cardio and endurance workouts.
⚠ This tool is for general information and education only and is not medical advice. Consult a qualified healthcare professional before making health decisions.
Formula
Maximum Heart Rate (MHR) = 220 − Age (years)
How it works
This calculator applies the widely used Fox & Haskell age-based formula, which estimates the theoretical upper limit of heart beats per minute during maximal effort. The equation was popularised in the 1970s and remains the default reference in most exercise guidelines because it requires only age and no equipment.
The formula carries a standard deviation of roughly ±10–12 bpm, meaning a third of individuals will differ meaningfully from the estimate. More accurate lab-based methods include a graded exercise stress test. This figure is primarily used to anchor percentage-based training zone calculations.
Worked example
- Age: 30 years.
- MHR = 220 − 30 = 190 bpm.
Max Heart Rate: 190 bpm
Common mistakes to avoid
- Treating 220 minus age as a precise ceiling rather than a population average — individual maximum heart rates can vary by plus or minus 10-20 bpm from this estimate.
- Using resting heart rate data instead of maximum heart rate when setting training zones — these are two completely different values.
- Applying the formula to children or trained elite athletes without adjustment — the 220-minus-age formula is calibrated for typical adults and is less accurate at the extremes.
Key terms
- Maximum Heart Rate (MHR)
- The highest number of times the heart can beat per minute during all-out exertion; used as a reference ceiling for training zone calculations.
- bpm
- Beats per minute — the standard unit for heart rate.
- Age-predicted MHR
- An estimated maximum heart rate derived from age alone; convenient but subject to individual variation of ±10–12 bpm.
- Standard deviation
- A statistical measure of variability; an MHR standard deviation of ±12 bpm means roughly two-thirds of people fall within 12 bpm of the predicted value.
Frequently asked questions
- How is max heart rate calculated?
- The most common formula is 220 minus your age in years. For a 30-year-old that gives 190 bpm. More precise formulas exist (e.g. Tanaka: 208 - 0.7×age) but 220-age is the standard starting point.
- Is it safe to exercise at my max heart rate?
- No — maximum heart rate is a ceiling, not a target. Most training happens at 50–90% of MHR depending on the zone.