Target Heart Rate Calculator
Age
Heart rate zones for moderate and vigorous exercise (ACSM, Karvonen method).
Maximum Heart Rate Calculator
Age-predicted maximum heart rate (Tanaka and the traditional 220 − age).
Your result will appear here
Enter your measurements, then press Calculate.
Methodology
Tanaka et al. (2001)
HRmax = 208 − 0.7 × age
A meta-analysis of 351 studies found 208 − 0.7 × age more accurate than 220 − age, especially in older adults.
- Who it is for
- Healthy adults; not for people taking heart-rate-lowering medicine.
- Version
- 1.0.0
Worked example: how to calculate maximum heart rate
Inputs
- Age
- 40 years
Result
- Tanaka (208 − 0.7 × age)
- 180 beats/min
- Traditional (220 − age)
- 180 beats/min
Calculation:
208 − 28 = 180; 220 − 40 = 180
An illustration with sample values, worked out with the same method the tool above uses.
Limitations
- Individual maximum heart rate can differ by 10–20 beats/min from any formula.
- Beta-blockers and some other medicines lower heart rate.
References
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153–156. doi:10.1016/S0735-1097(00)01054-8
Continue with your measurements
Shared measurements carry over automatically, in this tab only.
Heart Rate Reserve Calculator
Age
The gap between your maximum and resting heart rate.