Max Heart Rate Formulas Comparison
Compare your maximum heart rate from three common formulas: 220-age, Tanaka, and Gulati (women).
How to use this tool
- Enter age and sex in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your fox formula (220 − age) and the full breakdown beneath it.
Compare three popular maximum heart rate formulas side by side. The Fox (220 − age) formula is the most widely used. The Tanaka formula (208 − 0.7 × age) was validated in a meta-analysis of 351 studies. The Gulati formula was derived specifically from women in the St. James Women Take Heart study.
⚠ This tool is for general information and education only and is not medical advice. Consult a qualified healthcare professional before making health decisions.
Formula
Fox: MHR = 220 − age
Tanaka: MHR = 208 − (0.7 × age)
Gulati (women): MHR = 206 − (0.88 × age)
How it works
This calculator applies three widely published age-based regression equations for estimating maximum heart rate (MHR). The Fox formula (1971) is the most familiar; Tanaka et al. (2001) reanalysed a larger dataset and derived a lower intercept and shallower slope; Gulati et al. (2010) found that the standard equations overestimate MHR in women and published a sex-specific regression based on a large female cohort.
All three are population averages — individual MHR can differ from any of these predictions by 10–15 bpm. The only way to determine true MHR is a supervised maximal exercise test; these estimates are best used as a starting point for setting training zones.
Worked example
- A 35-year-old wants to compare MHR estimates across formulas.
- Fox: 220 − 35 = 185 bpm.
- Tanaka: 208 − (0.7 × 35) = 208 − 24.5 = 183.5 bpm.
- Gulati: 206 − (0.88 × 35) = 206 − 30.8 = 175.2 bpm.
Fox = 185 bpm; Tanaka = 183.5 bpm; Gulati = 175.2 bpm
Common mistakes to avoid
- Treating any one formula as definitive — Fox (220-age) has a standard deviation of +/- 10-12 bpm; Tanaka is more accurate on average for adults over 40 but still has meaningful individual variance.
- Using the Gulati formula for male athletes — Gulati was derived from a sedentary female cohort; applying it to men or highly trained women underestimates MHR.
- Confusing estimated MHR with a safe exercise ceiling — MHR formulas describe expected physiology, not a medical limit; they should not be used to restrict effort without clinical advice.
Key terms
- Maximum heart rate (MHR)
- The highest number of times the heart can beat per minute during maximal exertion; it declines with age and is used to set aerobic training zones.
- Fox formula
- MHR = 220 − age; introduced in the 1970s and still the most commonly cited equation despite originating from a small dataset.
- Tanaka formula
- MHR = 208 − 0.7 × age; derived by Tanaka, Monahan & Seals (2001) from a meta-analysis and considered more accurate than the Fox formula for older adults.
- Gulati formula
- MHR = 206 − 0.88 × age; published by Gulati et al. (2010) specifically for women, who on average have a lower age-predicted MHR than the standard formulas suggest.
- Age-based regression
- A statistical relationship fitted to population data that predicts a variable (MHR) from age; it gives the average for a group and does not account for individual genetic variation or training history.
Frequently asked questions
- Which max heart rate formula is most accurate?
- No formula is accurate for every individual — all have a standard deviation of roughly ±10–12 bpm. The Tanaka formula is considered more accurate than 220−age for older adults. Laboratory testing (maximal exercise test) gives the true value.
- Why does max HR matter for training?
- MHR is used to set training zone boundaries. If your estimated MHR is 10 bpm off, all your zones shift accordingly — which is why resting-based formulas are approximate guides rather than precise prescriptions.