Maximum Heart Rate Calculator (220 − Age and Tanaka)
Enter your age to estimate your maximum heart rate and the heart-rate ranges for moderate and vigorous exercise.
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Estimated maximum heart rate
190bpm
- With Tanaka
- 187 bpm
- Moderate (50–70%)
- 95–133 bpm
- Vigorous (70–85%)
- 133–162 bpm
An estimate for general information, not medical advice.
By age
| Age | 220 − age | Tanaka |
|---|---|---|
| 20 | 200 | 194 |
| 25 | 195 | 191 |
| 30 | 190 | 187 |
| 35 | 185 | 184 |
| 40 | 180 | 180 |
| 45 | 175 | 177 |
| 50 | 170 | 173 |
| 55 | 165 | 170 |
| 60 | 160 | 166 |
| 65 | 155 | 163 |
| 70 | 150 | 159 |
| 75 | 145 | 156 |
| 80 | 140 | 152 |
How to use
- Enter your age in years.
- Pick the formula: 220 − age or Tanaka.
- Read your estimated maximum and the exercise ranges.
Good to know
220 − age is the classic rule (Fox, 1971). Tanaka (2001) uses 208 − 0.7 × age and was built from a much larger set of studies; it gives slightly higher values after about 40 and lower values before.
Moderate exercise is about 50–70% of your maximum and vigorous exercise about 70–85%, as used by the American Heart Association. For a 30-year-old with a maximum of 190, moderate is roughly 95–133 bpm.
Real maximum heart rates vary a lot: the error of any age formula is about ±10–12 bpm. Medicines such as beta-blockers lower heart rate. If you have a heart condition or are starting hard training after a long break, check with a doctor first.
Questions
What is the maximum heart rate for my age?
A quick estimate is 220 minus your age, so about 190 bpm at 30 and 170 at 50. Tanaka's formula, 208 − 0.7 × age, gives 187 at 30 and 173 at 50.
Which formula is more accurate?
Studies find Tanaka fits large groups of adults better, especially older adults. Both are averages; your own maximum can be 10–12 bpm higher or lower.
Is it safe to exercise at my maximum heart rate?
Most training is done well below it. Short bursts near the maximum are for fit people. If you feel chest pain, dizziness or unusual breathlessness, stop and seek medical help.
How can I find my real maximum?
Only a supervised exercise stress test measures it properly. Do not try an all-out test on your own if you have heart disease, high blood pressure or other risks.
Is my data saved?
No. The calculation runs on your device and nothing is sent anywhere.