Knowing your maximum heart rate is key to training effectively. Our Max Heart Rate Calculator helps you estimate your max HR using scientifically-backed formulas and breaks down your ideal heart rate zones based on the result. Whether you’re aiming to burn fat, build endurance, or train at peak performance, this tool gives you a clear path forward.
Your maximum heart rate (max HR) is the highest number of beats your heart can safely manage during intense physical activity. It varies by age, genetics, and fitness level. While the most accurate measurement comes from a stress test under medical supervision, formulas can give a solid estimate for everyday use.
Enter your age and choose one of four formulas:
Haskell & Fox (220 – age) – A classic, simple method.
Tanaka (208 – 0.7 × age) – Based on research from healthy adults.
Gellish (207 – 0.7 × age) – Developed for more accuracy in active individuals.
NES (211 – 0.64 × age) – Based on data from the Norwegian Epidemiologic Study.
Once you calculate, you’ll see:
Your estimated maximum heart rate
A breakdown of heart rate training zones:
Very Light (50–60%)
Light (60–70%)
Moderate (70–80%)
Hard (80–90%)
Maximum (90–100%)
Each zone includes a heart rate range and the type of training benefit it supports.
Training in the right heart rate zone helps you meet your fitness goals faster and more safely:
Lower zones support fat burning and recovery.
Mid zones build endurance and aerobic strength.
Higher zones push your anaerobic threshold and performance limits.
This calculator provides estimates. Your actual heart rate response can vary. If you’re starting a new workout plan or have health concerns, talk to a healthcare professional. For the most accurate max HR, consider a supervised fitness test.
Note: Maximum heart rate varies by individual. These are estimates only. For medical advice, consult a healthcare professional.
To find your actual max HR, consider a supervised stress test.
