How to Find Your Maximum Heart Rate
Compare the common formulas and learn why they are only estimates.
Common formulas
The classic 220 minus age is simple but can be off by 10 to 20 beats. Tanaka (208 − 0.7 × age) fits adults better, and Gulati has a version for women.
Why estimates vary
Genetics, fitness and medication change maximum heart rate more than age does. Two people of the same age may differ by 20 beats.
Measuring it
A supervised treadmill test is the gold standard. If you have heart disease or take beta blockers, ask your clinician for safe training targets.
Try it: Max Heart Rate Calculator
Example with sample values. Open the full calculator →
Tanaka is better validated in adults over 40. Only a supervised stress test measures true maximum.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.