HEALTH · MAX HEART RATE
Max Heart Rate Calculator
Calculate your age-predicted maximum heart rate using three formulas — Fox (220−age), Tanaka (208−0.7×age), and Gellish (207−0.7×age) — and compare the results side-by-side.
Fox: Most widely used; population SD ≈ ±10–12 bpm.
Tanaka: Lower prediction error for trained adults (JACC 2001).
Gellish: Longitudinal study; widely cited in ACSM guidelines.
Age-predicted formulas carry a population standard deviation of ±10–12 bpm. Use your estimated max HR as a training guide, not a physiological ceiling.
About This Calculator
Your maximum heart rate (HRmax) is the upper limit of your cardiovascular effort. It drives your training zones — knowing your HRmax helps you train at the right intensity for fat burning, aerobic fitness, or peak performance. This calculator shows estimates from all three leading age-prediction formulas so you can choose the one that fits your situation.
How It Works
All three formulas are population-derived regression equations that predict HRmax from age alone. The Fox formula (220 − age) is the most widely taught; the Tanaka and Gellish formulas were derived from larger, more diverse study populations and are considered more accurate, particularly for trained adults. Because all formulas have a population standard deviation of ±10–12 bpm, the safest approach is to use these estimates as starting points and adjust based on how your heart rate responds during actual exercise.
The Formula
HRmax = 220 − age [Fox]
- age
- age in years (10–100)
Frequently Asked Questions
- Which maximum heart rate formula should I use?
- The Tanaka and Gellish formulas are considered more accurate than the classic Fox formula, especially for trained adults and older individuals. Fox (220 − age) tends to overestimate HRmax in older adults and underestimate it in younger ones. For most purposes, Tanaka or Gellish are preferred.
- Why do the three formulas give slightly different numbers?
- Each formula was derived from a different study population, sample size, and methodology. Tanaka's 2001 study (JACC) was a meta-analysis of 351 studies involving 492 subjects; Gellish's 2007 study was a longitudinal design. The small differences reflect these methodological variations.
- Can I test my actual maximum heart rate?
- Yes, but it requires a maximal-effort graded exercise test and carries cardiovascular risk for untrained individuals. Most people should use an age-predicted estimate as a training guide and consult a healthcare provider before maximal testing.