What is the Tanaka formula for max heart rate?

The Tanaka formula is: Max HR = 208 − (0.7 × age). It was derived from a meta-analysis of 351 studies involving 18,712 subjects and is more accurate than the classic 220 − age formula, particularly for older adults.

How accurate is estimated max heart rate?

Both formulas have a standard deviation of ±10–12 bpm. The only way to know your true MHR is a graded exercise test. The formulas are population averages, individual variation is significant.

Does fitness level affect max heart rate?

Maximum heart rate is primarily determined by age and genetics, not fitness. Highly trained athletes can have the same MHR as sedentary people of the same age. What changes with fitness is cardiac stroke volume, not maximum rate.

Is my data sent to a server?

All calculations are pure JavaScript running in your browser. Our servers are not involved at any point.

Max heart rate calculator

Enter your age to calculate your estimated maximum heart rate (MHR) using the Tanaka formula, validated in a 2001 meta-analysis of 351 studies. Your MHR is the foundation for calculating training heart rate zones and intensity targets.

Age (years)

Resting heart rate (bpm) optional

How it works

Maximum heart rate is estimated using the Tanaka formula: Max HR = 208 − (0.7 × age). Each training zone is a percentage range of max HR. When a resting heart rate is provided, the Karvonen method is used instead: Target HR = ((Max HR − Resting HR) × intensity%) + Resting HR. This accounts for heart rate reserve and produces personalised zones. All arithmetic runs locally in your browser using pure JavaScript.

Processing runs in your browser

All calculations happen locally using pure JavaScript. Our servers are not involved at any point.

Technical specification

The Tanaka formula (208 − 0.7 × age) was derived from a meta-analysis of 351 studies involving 18,712 subjects by Tanaka et al. and published in the Journal of the American College of Cardiology 37:1 (2001). It is more accurate than the classic 220 − age formula across all age groups, particularly for adults over 40. Both formulas have a standard deviation of ±10–12 bpm. The Karvonen method uses heart rate reserve (HRR = Max HR − Resting HR) to scale zones relative to individual fitness.

Max HR formula: Tanaka: 208 − 0.7 × age (JACC 37:1, 2001)
Personalised zones: Karvonen method using heart rate reserve
Accuracy: ±10–12 bpm (population average)
Browser API: Pure JavaScript arithmetic. No library

Related operations

For estimating daily energy expenditure for training, try the calorie calculator. To capture a baseline weight category, use the BMI calculator. For tracking strength gains alongside cardio zones, see the one-rep max calculator.

Frequently asked questions

What is the Tanaka formula for max heart rate?: The Tanaka formula is: Max HR = 208 − (0.7 × age). It was derived from a meta-analysis of 351 studies involving 18,712 subjects and is more accurate than the classic 220 − age formula, particularly for older adults.
How accurate is estimated max heart rate?: Both formulas have a standard deviation of ±10–12 bpm. The only way to know your true MHR is a graded exercise test. The formulas are population averages, individual variation is significant.
Does fitness level affect max heart rate?: Maximum heart rate is primarily determined by age and genetics, not fitness. Highly trained athletes can have the same MHR as sedentary people of the same age. What changes with fitness is cardiac stroke volume, not maximum rate.
Is my data sent to a server?: All calculations are pure JavaScript running in your browser. Our servers are not involved at any point.