Max Heart Rate Calculator

Your BMI is calculated to be:

Your HRmax is calculated to be:

Your target heart rates for interval training are:

During intervals: -
During active rest: -

HR Max Calculator – Estimate Your Maximum Heart Rate

The HR Max Calculator helps you estimate your maximum heart rate (HR max) based on your age. Knowing your HR max is essential for setting safe and effective heart rate training zones for cardio, running, cycling, and other aerobic workouts.

What is Maximum Heart Rate?

Maximum Heart Rate (HR max) is the highest number of beats per minute (BPM) your heart can safely reach during intense exercise. It helps you determine your optimal training zones for fat burning, endurance, and peak performance.

HR Max Formula

The most common formula used is:

HR max = 220 − Age

Example: For a 30-year-old, HR max = 220 − 30 = 190 BPM

Alternative HR Max Formulas

  • Tanaka Formula: HR max = 208 − (0.7 × Age)
  • Gellish Formula: HR max = 207 − (0.7 × Age)
  • Robergs & Landwehr: HR max = 205.8 − (0.685 × Age)

How to Use the HR Max Calculator

  1. Enter your age in years.
  2. Select the formula you want to use (default: 220 - Age).
  3. Click “Calculate” to get your estimated maximum heart rate.

Heart Rate Zones Based on HR Max

  • Zone 1 (50–60%): Warm-up, recovery
  • Zone 2 (60–70%): Fat burning zone
  • Zone 3 (70–80%): Aerobic zone – endurance
  • Zone 4 (80–90%): Anaerobic threshold
  • Zone 5 (90–100%): Maximum effort – VO2 max

Benefits of Using HR Max Calculator

  • ✅ Helps optimize cardio training intensity
  • ✅ Prevents overtraining and potential injury
  • ✅ Enables personalized workout planning
  • ✅ Supports fat burning and endurance development
  • ✅ Quick and easy estimation in seconds

Example Calculation

Age: 40 years

Formula: 220 − Age = 220 − 40 = 180 BPM

Heart Rate Zones:

  • Zone 1: 90–108 BPM
  • Zone 2: 108–126 BPM
  • Zone 3: 126–144 BPM
  • Zone 4: 144–162 BPM
  • Zone 5: 162–180 BPM

FAQs – HR Max Calculator

1. What is a normal maximum heart rate?

It varies by age, but a typical formula is 220 minus your age.

2. Is the HR max formula accurate?

It's an estimate. Actual HR max may vary by individual fitness, genetics, and health.

3. Can I use HR max for fat burning?

Yes. Training in 60–70% of your HR max is optimal for fat burning.

4. Is HR max the same for men and women?

Yes, most standard formulas apply to both genders.

5. How can I test my real HR max?

It can be tested during high-intensity workouts under supervision or with a cardiologist's help.

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