Heart rate calculator
Calculator
The calculator needs JavaScript. The tables below give the same numbers for common cases.
How it is worked out
- Maximum heart rate ≈ 208 − 0.7 × age = 180.
- Zones are percentages of that estimate. Real maximum heart rates vary by several beats; talk to a doctor before hard training if you have a heart condition.
| Inputs | Answer |
|---|---|
| Age: 40; Maximum heart rate formula: Tanaka: 208 − 0.7 × age | Estimated maximum heart rate: 180 beats per minute. |
| Age: 40; Maximum heart rate formula: Classic: 220 − age | Estimated maximum heart rate: 180 beats per minute. |
| Age: 25; Maximum heart rate formula: Tanaka: 208 − 0.7 × age | Estimated maximum heart rate: 191 beats per minute. |
How to use it
Maximum heart rate is estimated as 220 minus your age (the classic formula) or 208 − 0.7 × age (Tanaka, often considered more accurate across ages). Training zones are percentages of that maximum: 50 to 60% very light, 60 to 70% light, 70 to 80% moderate, 80 to 90% hard and 90 to 100% maximum.
Real maximum heart rates vary by several beats per minute and by individual. If you have a heart condition or take medication that affects your heart rate, ask a doctor before hard training. This is general information and an estimate, not medical advice; talk to a healthcare professional about your own situation.
Frequently asked questions
How do I calculate my max heart rate?
220 minus your age is the classic estimate; 208 − 0.7 × age is the Tanaka formula.
What heart rate is moderate exercise?
About 70 to 80% of your maximum by this zone table.
Are these formulas exact?
No; individual maximums can differ by 10 beats or more.
Method: standard arithmetic shown step by step; no outside data is used. Checked 2026-11-12.
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General information only. Results are plain arithmetic on the numbers you enter; check anything important (money, health, school work) against your own records or the official source.