# What is my max heart rate?

Estimates the maximum heart rate for an age with five published equations: 220 − age (Fox), Tanaka, Gellish, Nes, and Gulati for women.

- Page: https://www.acalculator.org/health/max-heart-rate-calculator
- JSON spec: https://www.acalculator.org/health/max-heart-rate-calculator.json
- Version: e6f7e62d7215

## Default answer

Example with the default inputs (Age 40, Formula 220 − age (Fox)): At age 40, the formula 220 − age (Fox) gives a maximum heart rate of 180 beats per minute.

## Inputs

| Key | Label | Description |
| --- | --- | --- |
| age | Age | Your age in whole years. |
| formula | Formula | The equation for the headline answer. The other equations are listed below it. |

## Outputs

| Key | Label | Description |
| --- | --- | --- |
| max | Your max heart rate | The estimated maximum heart rate in beats per minute from the chosen formula. |
| fox | 220 − age (Fox) | Maximum heart rate from 220 − age (Fox, Naughton and Haskell, 1971), in beats per minute. |
| tanaka | 208 − 0.7 × age (Tanaka) | Maximum heart rate from 208 − 0.7 × age (Tanaka, Monahan and Seals, 2001). |
| gellish | 207 − 0.7 × age (Gellish) | Maximum heart rate from 207 − 0.7 × age (Gellish and others, 2007). |
| nes | 211 − 0.64 × age (Nes) | Maximum heart rate from 211 − 0.64 × age (Nes and others, 2013). |
| gulati | 206 − 0.88 × age (Gulati, women) | Peak heart rate for women from 206 − 0.88 × age (Gulati and others, 2010). |

## Method

Maximum heart rate = a − b × age, in beats per minute: 220 − age (Fox), 208 − 0.7 × age (Tanaka), 207 − 0.7 × age (Gellish), 211 − 0.64 × age (Nes), 206 − 0.88 × age (Gulati, women).

## Assumptions

- Each equation is a population average for healthy people. A person’s measured maximum can differ by 10 beats per minute or more (Nes 2013 reports a standard error of 10.8).
- The equations were fitted on adults. Gulati’s equation was fitted on women only.
- The estimate is for information. It is not medical advice and not a safe exercise limit.

## Worked examples

1. age = 50, formula = fox gives max = 170, fox = 170. Source: CDC, Target Heart Rate and Estimated Maximum Heart Rate: 220 − 50 years = 170 beats per minute.
2. age = 40, formula = tanaka gives max = 180, fox = 180, tanaka = 180, gellish = 179, nes = 185.4, gulati = 170.8. Source: hand calculation in content.mdx from the published equations: Tanaka 2001 (208 − 0.7 × 40), Gellish 2007 (207 − 0.7 × 40), Nes 2013 (211 − 0.64 × 40), Gulati 2010 (206 − 0.88 × 40).
3. age = 60, formula = gulati gives max = 153.2. Source: Gulati and others (2010), Circulation 122:130: peak heart rate = 206 − 0.88 × age; 206 − 52.8 = 153.2.
4. age = 25, formula = nes gives max = 195, tanaka = 190.5. Source: hand calculation in content.mdx: Nes 2013, 211 − 0.64 × 25 = 195; Tanaka 2001, 208 − 17.5 = 190.5.

## FAQ

### How do I calculate my maximum heart rate?

Subtract your age from 220. At age 40, that is 220 − 40 = 180 beats per minute. This is the estimate the CDC uses. Newer equations change the slope: Tanaka's 208 − 0.7 × age also gives 180 at age 40, but gives higher values than 220 − age after about age 40.

### Which max heart rate formula is the most accurate?

None is exact for one person. In large studies, 220 − age underestimates the maximum of older adults. Tanaka and others (2001), from 351 studies and 18,712 people, found 208 − 0.7 × age. The HUNT study (Nes and others, 2013) found 211 − 0.64 × age, with a standard error of 10.8 beats per minute, so a person's true maximum is often 10 beats or more away from any formula.

### Is max heart rate different for women?

Gulati and others (2010) studied 5,437 women and found an average peak heart rate of 206 − 0.88 × age. That is lower than 220 − age at every adult age: about 12 beats lower at age 20 and 7 beats lower at age 60. Tanaka (2001) and Nes (2013) found no real difference between men and women in their equations.

### Can I measure my real maximum heart rate?

Yes, with a maximal exercise test, usually on a treadmill or bike under supervision. Do not try to reach your maximum on your own if you have a heart condition, take heart-rate medicines, or have not been cleared for hard exercise.

### What do I use my max heart rate for?

To set exercise intensity. The CDC's moderate zone is 64% to 76% of your maximum, and its vigorous zone is 77% to 93%. The target heart rate calculator works those zones out for your age.

### Does a higher max heart rate mean I am fitter?

No. Maximum heart rate depends mostly on age. Tanaka (2001) found that habitual activity did not change the equation. Fitness shows more in a lower resting heart rate and a faster recovery.

## Sources

- Centers for Disease Control and Prevention, How to Measure Physical Activity Intensity (last reviewed December 4, 2025). https://www.cdc.gov/physical-activity-basics/measuring/index.html
- Centers for Disease Control and Prevention, Target Heart Rate and Estimated Maximum Heart Rate (last reviewed June 3, 2022; no longer on cdc.gov; archived copy). http://web.archive.org/web/20221225180518/https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
- Fox SM, Naughton JP, Haskell WL. Physical activity and the prevention of coronary heart disease. Annals of Clinical Research 1971;3:404–432.
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology 2001;37:153–156. doi:10.1016/s0735-1097(00)01054-8
- Gellish RL, Goslin BR, Olson RE, et al. Longitudinal modeling of the relationship between age and maximal heart rate. Medicine and Science in Sports and Exercise 2007;39:822–829. doi:10.1097/mss.0b013e31803349c6
- Nes BM, Janszky I, Wisløff U, et al. Age-predicted maximal heart rate in healthy subjects: the HUNT fitness study. Scandinavian Journal of Medicine and Science in Sports 2013;23:697–704. doi:10.1111/j.1600-0838.2012.01445.x
- Gulati M, Shaw LJ, Thisted RA, et al. Heart rate response to exercise stress testing in asymptomatic women: the St. James Women Take Heart Project. Circulation 2010;122:130–137. doi:10.1161/circulationaha.110.939249