Max Heart Rate (MHR) Calculator
The Max Heart Rate Calculator shows your maximum heart rate estimated from age using multiple research formulas side-by-side. It’s helpful when setting training zones, planning workouts, or comparing formula choices before you collect a lab or field-test value.
This calculator lets you compare several common equations (Fox, Tanaka, Nes, Gellish, Inbar, and Gulati) with one input—your age. The goal is to give you a practical anchor for training while acknowledging that formulas vary by study population. Enter your age to get a primary estimate (by your chosen method), an average across methods, and a quick comparison table.
Enter your age and compare multiple research formulas for maximum heart rate (MHR). Use the chosen estimate as a starting point for zones, or average across formulas for a practical anchor.
Valid range 5–100 years.
Pick one to feature; we’ll still show a comparison below.
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Average of listed formulas
Lowest to highest estimate
Age-Based MHR Formulas
Estimates are starting points. Individual max HR can differ substantially—field or lab testing is more accurate if needed.
Max heart rate results interpretation
How it works
Show formulas
Fox: HRmax = 220 − age
Tanaka: HRmax = 208 − 0.7×age
Nes: HRmax = 211 − 0.64×age
Gellish: HRmax = 206.9 − 0.67×age
Inbar: HRmax = 205.8 − 0.685×age
Gulati (women): HRmax = 206 − 0.88×age
Formulas, assumptions, limitations
Personal variance. True max HR differs by genetics, fitness, and testing method.
Use cases. Set zones, check watch estimates, or plan workouts without a lab test.
Better targeting. Combine MHR with Heart Rate Reserve (HRR) for personalized zones.
Caveats. Medication, heat, dehydration, and fatigue all affect observed HR.
Use cases & examples
Pick a method (e.g., Tanaka), compute zones as % of MHR, then refine later with field data.
Compare your device’s MHR to table values; if far off, recalibrate zones.
Use the calculator for an initial plan, then schedule a controlled field test to dial in MHR.
Max Heart Rate FAQs
Which equation is most accurate?
No single formula fits everyone. Tanaka and Nes often outperform 220 − age for adults, but any can be close or off for an individual.
Can I use Gulati if I’m not female?
You can view it for reference, but it was derived in women and tends to read lower.
Is testing necessary?
Not always. Age-based estimates work for most everyday training. If precision matters, do a supervised test.
Why do watches show different MHR?
Devices may estimate from workouts or use vendor formulas. Align your device with a chosen method or a tested value.
How often should I update MHR?
Revisit after meaningful fitness changes or if workouts consistently feel mismatched to zones.
Maximum Heart Rate: Choosing a Practical Estimate, Setting Zones, and Training Smart
Maximum heart rate (MHR) anchors countless training plans, watch algorithms, and group-class cueing. While it’s tempting to chase a perfectly accurate value, what athletes need most is a defensible, consistent anchor that plays well with the rest of their planning. Age-based equations are built for that: they’re quick, freely available, and adequate for most recreational and even competitive training when coupled with good habits.
What exactly is MHR?
MHR is the highest heart rate you can sustain for a short burst at the end of a progressive, near- maximal effort. It’s not a pace or power target—it’s a physiological ceiling. People with identical fitness can have different ceilings. That’s why formulas are estimates, not truths, and why we combine them with practical coaching concepts like perceived exertion and recovery status.
Why use formulas at all?
True lab testing is expensive and unnecessary for most athletes. Field testing is accessible, but it still requires careful warm-ups, steady hills or controlled intervals, and a willingness to suffer. A well-chosen age-based equation gets you “close enough” to structure training without friction.
Which formula should you pick?
For many adults, Tanaka or Nes provide sensible mid-range estimates. The Fox rule (220 − age) runs high for some younger athletes and low for some older athletes, yet it remains a common heuristic. Gulati was derived in women and tends to read lower. The important bit is consistency: pick one method, use it for planning, and course-correct if workouts feel consistently too easy or too hard.
Setting zones from MHR
A simple five-zone model based on percent of MHR works for many cardio programs. However, if you know your resting heart rate, consider using Heart Rate Reserve (HRR/Karvonen). HRR uses the gap between resting and max, often producing more personalized targets—especially for athletes with unusually high or low resting values.
Drift, heat, and day-to-day variance
Heart rate drifts upward in long sessions and rises faster in heat or dehydration. Those shifts don’t invalidate your zones—they’re part of training reality. When conditions push your heart rate above the day’s target, slow down and cool off. Prioritize consistent execution and smart recovery.
If you decide to test
A cautious field protocol may include a long warm-up, progressive tempo, and short hard hill repeats, ending with a final maximal rep. Record the peak from the last minute. Testing is strenuous; if you have medical concerns, get clinical guidance before attempting it.
Key takeaways
- Use age-based formulas for a fast, defensible starting point.
- Pick one method (or the average), then be consistent.
- Consider HRR for more individualized zones.
- Adjust for heat, fatigue, and cardiac drift during long sessions.
- Refine with field data over time; perfection isn’t required for progress.