Max Heart Rate Calculator
Calculate your maximum heart rate using multiple validated formulas. Get personalized training zone recommendations with AI-powered advice for optimal cardio performance.
Understanding Maximum Heart Rate
Maximum heart rate (Max HR) is the highest number of beats per minute your heart can achieve during maximum physical exertion. Knowing your max heart rate is essential for setting appropriate training intensities and avoiding overtraining. Our calculator uses three scientifically validated formulas to give you accurate estimates: the traditional 220 minus age, the more accurate Tanaka formula, and the Gulati formula specifically designed for women.
Calculate Your Maximum Heart Rate
Enter your age below. Gender is optional but provides more accurate results.
Frequently Asked Questions
Common questions and answers
What is maximum heart rate (Max HR)?
Maximum heart rate is the highest number of times your heart can beat per minute during maximal physical exertion. It's used to determine training zones and intensity levels for cardiovascular exercise.
Which formula is most accurate?
The Tanaka formula (208 - 0.7 × age) is generally considered more accurate than the traditional 220 - age formula for most people. The Gulati formula (206 - 0.88 × age) is specifically designed for women and tends to be more accurate for female athletes.
How do I use my max heart rate for training?
Your max heart rate is used to calculate training zones. For example, easy aerobic training is typically 60-70% of max HR, while high-intensity intervals reach 85-95% of max HR. Use our Target Heart Rate Calculator for detailed zone recommendations.
Does max heart rate change with fitness level?
No, maximum heart rate is primarily determined by age and genetics, not fitness level. However, trained athletes may have lower resting heart rates and better recovery rates. Fitness affects how efficiently your heart works, not its maximum capacity.
How often should I test my max heart rate?
You don't need to frequently test your actual max HR, as it decreases predictably with age (about 1 beat per year). Using age-based formulas is sufficient for most training purposes. If you do test it, do so under professional supervision due to the intense effort required.