Max Heart Rate Calculator
Estimate your maximum heart rate by age with the Fox, Tanaka and Gellish formulas, plus a full training zone estimator.
This runs entirely in your browser. Your numbers are never uploaded.
How to use this tool
Enter your age in years and pick which formula you want the zone table built from, then select Calculate max heart rate. This max heart rate calculator shows your estimated maximum from all three common formulas side by side so you can compare them, and it uses the formula you chose to build a set of training heart rate zones. Use Copy results to save the full breakdown for your training log or coach.
The Tanaka, Gellish and Fox formulas and how they work
There is no single perfect way to find a maximum heart rate without a monitored exercise test, so this tool gives you the three most widely used age-based estimates. Each one predicts MHR by age from a large population study:
Tanaka: MHR = 208 - (0.7 x age)
Gellish: MHR = 207 - (0.7 x age)
The Fox formula (often written 220 minus age) is the oldest and easiest to remember, but it tends to overestimate the maximum for younger people and underestimate it for older adults. The Tanaka and Gellish formulas were developed later from larger data sets and are generally considered more accurate across the adult age range, which is why this tool defaults to Tanaka. Once you have a maximum, the training zone estimator multiplies it by a percentage to give you effort bands: 50 to 60 percent for warm up, 60 to 70 percent for the fat burn zone, 70 to 80 percent for aerobic and cardio work, 80 to 90 percent for hard anaerobic effort, and 90 to 100 percent for the maximum red line zone.
A real example
Take a 40 year old. With Fox, MHR = 220 - 40 = 180 bpm. With Tanaka, MHR = 208 - (0.7 x 40) = 208 - 28 = 180 bpm. With Gellish, MHR = 207 - (0.7 x 40) = 207 - 28 = 179 bpm. The three formulas land within one beat of each other at this age. Using the Tanaka maximum of 180 bpm, the fat burn zone of 60 to 70 percent runs from 108 to 126 bpm, and the aerobic zone of 70 to 80 percent runs from 126 to 144 bpm. A 25 year old shows a wider gap: Fox gives 195 bpm while Tanaka gives 208 - 17.5 = about 191 bpm, so the choice of formula matters more for younger people.
Common questions
Which formula should I use to find my max heart rate by age?
For most adults the Tanaka formula (208 minus 0.7 times age) is a good default because it was built from a large modern data set. The Gellish formula is very similar. The Fox 220 minus age formula is fine as a rough guide but is less accurate at the young and older ends of the range, which is why this calculator shows all three together.
How accurate is any age-based max heart rate estimate?
Even the best formula can be off by 10 to 12 beats per minute for an individual because genetics, fitness and other factors vary widely. The only truly accurate way to find your maximum is a supervised graded exercise test. Treat the numbers here as a useful starting point, not an exact figure.
What are the training zones based on?
The zones in this training zone estimator are simple percentages of your maximum heart rate, not of your heart rate reserve. The bands are 50 to 60 percent warm up, 60 to 70 percent fat burn, 70 to 80 percent aerobic, 80 to 90 percent anaerobic, and 90 to 100 percent maximum effort. If you want zones that also factor in your resting pulse, use the Karvonen method instead.
Why do the Tanaka and Gellish results look so close?
Both use the same age coefficient of 0.7 and differ only by one beat in the starting constant (208 versus 207), so their estimates always sit one beat apart. They diverge from the Fox formula most at younger and older ages because Fox subtracts a full beat per year of age.
Is this medical advice?
No. This max heart rate calculator gives an estimate for general fitness and educational use only and is not medical advice. If you have a heart condition, take medication that affects your pulse, or are starting a new exercise program, talk to a doctor before training at high intensity.