Max Heart Rate Formulas Compared

Use Tanaka for men over 40, Gulati for women, and Nes / HUNT for highly trained endurance athletes. Skip Fox (220 − age) — it systematically overestimates HRmax by 5–10 bpm for active adults. All five formulas carry ±10–12 bpm population variability.

HRmax by Age Across All Five Formulas

Age	Fox	Tanaka	Gellish	Nes / HUNT	Gulati	Spread
20	200	194	193	198	188	12 bpm
30	190	187	186	192	180	12 bpm
40	180	180	179	185	171	14 bpm
50	170	173	172	179	162	17 bpm
60	160	166	165	173	153	20 bpm
70	150	159	158	166	144	22 bpm

Origin & Best-Fit Population

• Fox (1971) — reference only: 220 − age. Editorial approximation, not original research. Overestimates for active adults.
• Tanaka (2001): 208 − 0.7 × age. Meta-analysis of 18,712 subjects. Default for adults 40+.
• Gellish (2007): 207 − 0.7 × age. 132 regularly active adults tracked 25 years.
• Nes / HUNT (2013): 211 − 0.64 × age. 3,320 healthy Norwegian adults. Best for trained endurance athletes.
• Gulati (2010): 206 − 0.88 × age. 5,437 women (St. James Women Take Heart). Recommended for women.

Why Formula Choice Matters

Because training zones are percentages of HRmax, a 10 bpm HRmax difference shifts the top of Zone 2 by 6–7 bpm and the top of Zone 4 by 8–9 bpm. Enough to turn a Zone 2 session into a Zone 3 session — the most common polarised-training mistake.

Disclaimer: This calculator is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional before starting any new exercise program.

Explore all guides

• Heart Rate Zones Explained
• Max Heart Rate Calculator
• How to Calculate Heart Rate Zones
• Karvonen Method Explained
• Zone 2 Heart Rate Guide
• What Is My Heart Rate Zone 2?
• Zone 2 Training for Fat Loss
• Fat Burning Zone Calculator
• Cardio & Peak Heart Rate Zones
• 80/20 Polarized Training Method
• Heart Rate Training for Beginners
• Cycling Heart Rate Zones
• Resting vs Max Heart Rate
• Normal Heart Rate by Age Chart
• Best Fat-Burning Workouts for Belly (2026)

---

SnapHRZones — Heart Rate Zone Calculator · Guides · FAQ · About

This page requires JavaScript for the interactive calculator. Enable JavaScript for personalised results.