Quick answer
Max heart rate is roughly 220 minus your age, but formulas like Tanaka (208 minus 0.7 times age) track research data better, especially past 40. A 40-year-old gets about 180 bpm under both the classic rule and Tanaka. Enter your age above, pick a formula, add resting heart rate if you want Karvonen zones, and read Zones 1 through 5.
How to use this calculator
- Enter your age in years.
- Pick a max heart rate formula. Tanaka is a solid default for most adults.
- Optional: enter resting heart rate (measure it first thing in the morning) for Karvonen zones.
- Read your estimated max HR and the five training zones with bpm ranges.
- Use Zone 2 for easy aerobic work and Zone 4 for harder intervals. Adjust by feel.
The formula, with worked examples
We include five common estimates. The classic 220 minus age rule is easy to remember. Tanaka (208 minus 0.7 x age) fits published exercise data for many adults. Gellish (207 minus 0.7 x age) is similar. Gulati (206 minus 0.88 x age) was developed for women. Inbar (205.8 minus 0.685 x age) suits athletic populations. None of these replace a lab stress test.
Worked example: age 40. 220 minus 40 gives 180 bpm. Tanaka gives 208 minus 28, also 180. Gulati gives 206 minus 35.2, or about 171 bpm. Zone 2 at 60 to 70 percent of max is roughly 108 to 126 bpm on the 180 estimate. With resting HR of 60 and max 180, Karvonen Zone 2 (60 to 70 percent of heart rate reserve) is about 132 to 144 bpm: resting plus intensity times (max minus resting).
The five zones. Zone 1 (50 to 60 percent): very easy, recovery. Zone 2 (60 to 70 percent): conversational pace, fat oxidation, most base training. Zone 3 (70 to 80 percent): tempo, harder to talk. Zone 4 (80 to 90 percent): threshold intervals. Zone 5 (90 to 100 percent): short bursts, not sustainable long.
These are estimates. If you have a heart condition, chest pain, dizziness, or take beta blockers, talk to your doctor before training by heart rate. A stress test beats any formula.
Estimated max heart rate by age (220 rule vs Tanaka)
| Age | 220 minus age | Tanaka |
|---|---|---|
| 20 | 200 | 194 |
| 25 | 195 | 191 |
| 30 | 190 | 187 |
| 35 | 185 | 184 |
| 40 | 180 | 180 |
| 45 | 175 | 177 |
| 50 | 170 | 173 |
| 55 | 165 | 170 |
| 60 | 160 | 166 |
| 65 | 155 | 163 |
| 70 | 150 | 159 |
Tanaka often runs a few beats lower than 220 minus age for younger adults and similar or slightly higher past 50.
Frequently asked questions
Is 220 minus age accurate?
It is a population average with a wide spread. Individual max heart rate can be 10 to 20 beats off the estimate. Tanaka and Gellish reduce error for many adults. If you have a recent max from a hard race or field test, trust that number over any formula.
What is Zone 2 and why does everyone talk about it?
Zone 2 is roughly 60 to 70 percent of max heart rate (or Karvonen equivalent). You can hold a conversation but not sing. Coaches like it for aerobic base because you can accumulate hours without burning out. It is not magic fat-burning, but it is sustainable.
What is a good resting heart rate?
For adults, 60 to 100 bpm is normal at rest. Trained endurance athletes often sit in the 40s or 50s. A lower resting rate usually means a stronger heart, but one number does not diagnose fitness. Track the trend over weeks, not one morning.
Why is my max HR different from my watch's number?
Watches estimate max from workouts and may show a field-tested max higher or lower than 220 minus age. Formulas guess; a hard 5K or ramp test measures what you actually hit. Use the higher of a recent tested max and a formula if you train seriously.
Does max heart rate change with fitness?
Max HR drops slightly with age and changes little with training. What improves is resting HR and how much work you do at a given percentage. Fit athletes spend more time near threshold without hitting max.
What heart rate burns the most fat?
Fat use is highest as a percentage of fuel at easy intensities (Zone 1 to 2), but total calorie burn is lower. Harder work burns more total calories including carbs. Weight loss still comes down to energy balance over time, not one magic zone.
Formula and sources
Formula: Standard: 220 - age. Tanaka: 208 - 0.7 x age. Gellish: 207 - 0.7 x age. Gulati: 206 - 0.88 x age. Inbar: 205.8 - 0.685 x age. Karvonen target = resting + intensity% x (max - resting).
Sources:
Written by Raja Jahangir. Reviewed by Armghana Zeeshan. Last updated: June 30, 2026.