Which maximum heart rate formula should I use?
Use Tanaka if you are a man over 40, Gulati if you are a woman, and Nes / HUNT if you are a highly trained endurance athlete. Skip Fox (220 − age) — it systematically overestimates HRmax by 5–10 bpm for active adults.
All five formulas carry ±10–12 bpm population variability. A supervised max test is the only way to know your true HRmax.
Side-by-Side: HRmax by Age
The gap between the highest and lowest formula grows with age. At 60 the spread is nearly 15 bpm — enough to move every training zone by 2–3 bpm.
| 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
| Formula | Equation | Study | Best fit for |
|---|---|---|---|
| Fox (1971) | 220 − age | Small mixed-population review | Casual reference only |
| Tanaka (2001) | 208 − 0.7 × age | Meta-analysis of 18,712 subjects | Adults 40+, general population |
| Gellish (2007) | 207 − 0.7 × age | 132 regularly active adults over 25 years | Recreationally active adults |
| Nes / HUNT (2013) | 211 − 0.64 × age | 3,320 healthy Norwegian adults (HUNT Fitness) | Trained endurance athletes |
| Gulati (2010) | 206 − 0.88 × age | 5,437 women, St. James Women Take Heart Project | Women |
How Formula Choice Moves Your Training Zones
The MAF 180 Formula serves a different purpose from HRmax equations. Our MAF test guide explains its practical heart-rate target and how to compare monthly running results without treating it as a measured Zone 2 boundary.
Because zones are a percentage of HRmax, a 10 bpm difference in HRmax translates to a 6–7 bpm shift in the top of Zone 2 and 8–9 bpm at the top of Zone 4. That is enough to turn a Zone 2 session into a Zone 3 session — the single most common mistake in polarised training.
Key Takeaways
Frequently Asked Questions
Which max heart rate formula is most accurate?
There is no single most-accurate formula for every person. Tanaka (208 − 0.7 × age) is generally the best default for men over 40. Nes / HUNT (211 − 0.64 × age) fits highly trained endurance athletes. Gulati (206 − 0.88 × age) is the recommended equation for women. Fox (220 − age) is easy to remember but consistently overestimates HRmax for active adults.
Why do the five formulas give different numbers?
Each formula was derived from a different study population — different ages, sex distributions, fitness levels, and testing protocols. Because roughly 50% of individual variation in HRmax is genetic, no equation fits everyone. The spread between Fox and Nes can exceed 15 bpm at some ages.
Should women use a different formula than men?
Yes. Male-derived formulas systematically overestimate HRmax in women. Gulati et al. (2010), based on 5,437 women in the St. James Women Take Heart Project, is the recommended female-specific equation.
How accurate are these formulas compared to a real max test?
Population variability is roughly ±10–12 bpm at one standard deviation. That means one in three people will be more than 10 bpm off. A supervised maximal exercise test — treadmill or ergometer — is the gold standard for individual accuracy.
Which formula does SnapHRZones use by default?
Tanaka for men (208 − 0.7 × age) and Gulati for women (206 − 0.88 × age), because they are the best-validated equations for their respective populations. You can toggle between all five formulas inside the calculator.
Continue your training
Related: HRmax for a 40-year-old man, HRmax for a 50-year-old woman, zones for a 40-year-old.
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.