Max Heart Rate Comparison Calculator
Compare three max heart rate formulas side by side: the classic 220-age, Tanaka (208-0.7×age), and Gellish (207-0.7×age) equations.
How to use this tool
- Enter age in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your 220 − age and the full breakdown beneath it.
Educational estimate — not medical advice. Consult a clinician.
Maximum heart rate formulas are population averages with standard deviations of roughly ±10–15 bpm. The three formulas shown here are the most widely cited in sports science literature. None replaces a graded exercise test for precise determination.
Formula
Classic: MHR = 220 − Age
Tanaka: MHR = 208 − (0.7 × Age)
Gellish: MHR = 207 − (0.7 × Age)
Results are rounded to the nearest whole number (bpm).
How it works
Maximum heart rate (MHR) is the highest heart rate achievable during maximal exertion and is the basis for setting aerobic training zones. The classic 220 − age formula is the most widely known but has a large standard deviation (±10–12 bpm) and is of uncertain origin. Tanaka et al. (2001) derived their formula from a meta-analysis of 351 studies, while Gellish et al. (2007) produced a nearly identical formula from a large longitudinal exercise-testing dataset; both are considered more statistically robust than the 220 − age rule. All three are population averages — individual MHR can differ substantially — and none should be used to guide exercise in patients with known cardiac disease without medical supervision.
Worked example
Worked example
- Input: age = 40 years.
- Classic: 220 − 40 = 180 bpm.
- Tanaka: 208 − (0.7 × 40) = 208 − 28 = 180 bpm.
- Gellish: 207 − (0.7 × 40) = 207 − 28 = 179 bpm.
Classic = 180 bpm, Tanaka = 180 bpm, Gellish = 179 bpm.
Key terms
- Maximum heart rate (MHR)
- The highest number of heartbeats per minute achievable during maximal aerobic effort; used to define exercise intensity zones.
- Heart rate training zones
- Ranges of heart rate expressed as a percentage of MHR (e.g. 50–60% for low intensity, 80–90% for high intensity) used to target specific physiological adaptations.
- Tanaka formula
- MHR = 208 − 0.7 × age; derived from a meta-analysis of 351 studies (Tanaka et al., 2001) and considered more accurate than the classic formula.
- Gellish formula
- MHR = 207 − 0.7 × age; from a large longitudinal exercise-testing study (Gellish et al., 2007); nearly identical to Tanaka but with a base of 207 instead of 208.
- Age-predicted MHR
- Any formula that estimates maximum heart rate solely from age; all such formulas carry significant individual variability and are approximations at the population level.
Frequently asked questions
- Which formula is most accurate?
- A 2002 meta-analysis (Tanaka et al.) found the 208−0.7×age formula more accurate than 220−age, particularly for older adults. Gellish (2007) uses a similar slope. For most practical purposes the differences are small.
- Why does it matter which formula I use?
- The difference is usually 1–5 bpm and affects your training zone calculations. Using Tanaka or Gellish instead of 220−age tends to give slightly lower MHR for younger people and slightly higher for older.
- How can I measure my true max heart rate?
- A supervised maximal exercise test (e.g., graded treadmill protocol) is the only reliable way. Consult a sports medicine professional before performing an all-out maximal effort.