Maximum Heart Rate Calculator
Estimate your maximum heart rate from your age using several validated formulas side by side.
How to use the max heart rate calculator
- Select your sex (unlocks the Gulati formula for women).
- Enter your age.
- Click Calculate to compare max-HR estimates.
Why max HR matters
Maximum heart rate anchors your training zones. Even a small error shifts every zone, so use a measured value when you can and treat formula estimates as a starting point.
Frequently asked questions
What is the most accurate max heart rate formula?
The Tanaka formula (208 − 0.7 × age) is more accurate across ages than the old 220 − age rule, which tends to overestimate for the young and underestimate for older adults.
Can I measure my true max heart rate?
Yes — a maximal effort test (such as repeated hard hill efforts after a warm-up) gives a measured value, which is always more reliable than any formula.
Related tools
Heart Rate Zone Calculator
Find your five personal heart-rate training zones using your age (or measured max HR) and resting heart rate.
VO2 Max Calculator
Estimate your VO2 max from a race distance and time using the Daniels–Gilbert model.
Training Pace Calculator
Enter a recent race result to get personalised easy, tempo, threshold, interval and rep training paces.