About this calculator
The Tanaka Max Heart Rate Calculator estimates age-predicted maximum heart rate using the formula 208 − 0.7 × age. It also shows broad intensity zones for planning discussions.
Maximum heart rate formulas are estimates. Measured exercise testing, symptoms, medications, fitness level, and clinician advice matter more than a single formula.
Uses Tanaka et al. age-predicted maximum heart rate equation: HRmax = 208 − 0.7 × age. This is an estimate for healthy adults and can be inaccurate for individuals.
Activated — age-predicted estimate
Educational estimate only; not a diagnosis, prescription, or treatment plan.
Formula and method
Estimated HRmax = 208 − 0.7 × age. Basic zones are shown as percentages of estimated HRmax. Heart-rate-reserve zones use resting HR when provided: target HR = resting HR + intensity × (HRmax − resting HR).
Limitations and when not to rely on this result
- Educational estimate only; not a diagnosis, prescription, or treatment plan.
- Result depends on accurate inputs and may not apply to complex medical situations.
- Use clinician judgment, local guidance, and urgent care pathways when symptoms are severe.
Frequently asked questions
What is the Tanaka max heart rate formula? +
The Tanaka equation estimates maximum heart rate as 208 − 0.7 × age.
Is it better than 220 minus age? +
Tanaka et al. proposed it after reviewing age-predicted HRmax data and noted that 220 − age can underestimate HRmax in older adults.
Is this accurate for everyone? +
No. Individual HRmax can vary substantially. Fitness, medications, genetics, and health conditions can change heart-rate response.
Can I use this with beta blockers? +
Heart-rate formulas may be unreliable when taking beta blockers or other heart-rate affecting medications. Use clinician-prescribed targets.
Should beginners train by heart rate? +
Beginners should also use perceived exertion, symptoms, and gradual progression, especially if they have risk factors or are returning to exercise.