Max Heart Rate Calculator (Tanaka Formula)
Calculate your maximum heart rate (MHR) using the scientifically validated Tanaka formula for more accurate results than the traditional "220 - age" method.
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Understanding Maximum Heart Rate
Your maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximum physical exertion. Knowing your MHR helps you determine appropriate exercise intensity levels for different training goals.
The Tanaka Formula
MHR = 208 - (0.7 × Age)
Developed through research by Dr. Hirofumi Tanaka and colleagues, this formula is considered more accurate than the traditional "220 - age" method, especially for older adults.
Heart Rate Training Zones
- 50-60% MHR: Light activity, good for warm-ups and recovery
- 60-70% MHR: Fat burning zone, comfortable pace
- 70-80% MHR: Aerobic zone, improves endurance
- 80-90% MHR: Anaerobic zone, increases performance
- 90-100% MHR: Maximum effort, for short bursts only
Example Calculations
See how maximum heart rate varies by age:
Age 20
Calculation: 208 - (0.7 × 20) = 208 - 14 = 194
MHR: 194 bpm
Training Zones:
- Light: 97-116 bpm
- Fat Burn: 116-136 bpm
- Aerobic: 136-155 bpm
- Anaerobic: 155-175 bpm
- Max: 175-194 bpm
Age 35
Calculation: 208 - (0.7 × 35) = 208 - 24.5 = 183.5
MHR: ~184 bpm
Training Zones:
- Light: 92-110 bpm
- Fat Burn: 110-129 bpm
- Aerobic: 129-147 bpm
- Anaerobic: 147-166 bpm
- Max: 166-184 bpm
Age 50
Calculation: 208 - (0.7 × 50) = 208 - 35 = 173
MHR: 173 bpm
Training Zones:
- Light: 87-104 bpm
- Fat Burn: 104-121 bpm
- Aerobic: 121-138 bpm
- Anaerobic: 138-156 bpm
- Max: 156-173 bpm
Age 65
Calculation: 208 - (0.7 × 65) = 208 - 45.5 = 162.5
MHR: ~163 bpm
Training Zones:
- Light: 82-98 bpm
- Fat Burn: 98-114 bpm
- Aerobic: 114-130 bpm
- Anaerobic: 130-147 bpm
- Max: 147-163 bpm
Frequently Asked Questions
Why use the Tanaka formula instead of 220 - age?
The Tanaka formula (208 - 0.7 × age) was developed through rigorous research and provides more accurate results, especially for older adults. The traditional 220 - age formula tends to overestimate MHR for young people and underestimate it for older adults.
How accurate is this calculator?
While the Tanaka formula is scientifically validated, individual variations exist. For the most accurate results, consider a supervised maximal exercise test with medical professionals.
Should I exercise at my maximum heart rate?
No, maximum heart rate represents your upper limit. Most training should occur in lower zones (60-80% of MHR). Only trained athletes should approach 90-100% MHR, and only for short intervals.
Does gender affect maximum heart rate?
The Tanaka formula works well for both men and women. Some research suggests women may have slightly higher max HR than men of the same age, but the difference is typically small.
Can medications affect my maximum heart rate?
Yes, certain medications (like beta blockers) can lower your maximum heart rate. Consult your doctor about how medications might affect your exercise heart rate.
How often should I recalculate my MHR?
Recalculate every year as you age, since MHR typically decreases slightly with age. Significant fitness improvements don't usually change MHR.
What's the difference between MHR and target heart rate?
MHR is your maximum possible heart rate. Target heart rate is a percentage range of MHR appropriate for your fitness goals (like fat burning or endurance training).
Can I use this for HIIT training?
Yes, HIIT alternates between high-intensity (80-95% MHR) and recovery periods (50-65% MHR). Use our zone calculations to guide your intervals.
