Max Heart Rate Calculator
Max heart rate calculator: estimate your maximum heart rate by age and see target zones from 50 to 85 percent for exercise.
Editorial review: Farrow (pseudonym; identity and professional credentials are not disclosed). This page is for educational purposes, not professional advice.
Your inputs
Results update as you type. Nothing you enter leaves your device.
Results
- Max heart rate (220 − age)
- 180 bpm
- Moderate zone (50-70%)
- 90-126 bpm
- Vigorous zone (70-85%)
- 126-153 bpm
Example with the starting values
These results use the calculator's initial inputs. Change the values above to calculate your own estimate.
Inputs
- Age
- 40 years
Results
- Max heart rate (Tanaka)
- 180 bpm
- Max heart rate (220 − age)
- 180 bpm
- Moderate zone (50-70%)
- 90-126 bpm
- Vigorous zone (70-85%)
- 126-153 bpm
How does the Max Heart Rate Calculator work?
The classic estimate is 220 − age. The Tanaka formula, 208 − 0.7 × age, fits adults over 40 better. A 40-year-old gets 180 beats per minute (bpm) by the first and 180 by the second, and a 60-year-old gets 160 and 166.
Target zones are percentages of that maximum. The American Heart Association suggests 50% to 70% for moderate activity and 70% to 85% for vigorous activity. These are estimates, not medical advice.
Frequently asked questions
What is my max heart rate at 40?
About 180 bpm by 220 − age, and also 180 by the Tanaka formula (208 − 0.7 × 40 = 180).
What is a good target heart rate for exercise?
The American Heart Association suggests 50% to 70% of max for moderate exercise and 70% to 85% for vigorous exercise.
Can my actual max differ from the formula?
Yes, by 10 to 20 bpm in either direction. A supervised stress test is the only accurate way to find it.
What is the difference between max and resting heart rate?
Max heart rate is the highest rate your heart can reach in all-out effort. Resting heart rate is your pulse at rest, typically 60 to 100 bpm for adults.