Calculate your maximum heart rate (HRmax) using Tanaka (208 − 0.7 × age) for men and Gulati (206 − 0.88 × age) for women, with Gellish (207 − 0.7 × age), Nes (211 − 0.64 × age) and the Fox (220 − age) reference shown side-by-side.
Maximum heart rate is estimated from age. Using Tanaka (208 − 0.7 × age), a 30-year-old man has an estimated HRmax of about 187 bpm and a 50-year-old about 173 bpm. Using Gulati (206 − 0.88 × age) for women, a 50-year-old has an estimated HRmax of about 162 bpm. These are estimates with roughly ±10–12 bpm of individual variation; only a supervised maximum-effort test measures your true HRmax.
| Age | Est. HRmax, men (Tanaka) | Zone 2 (easy aerobic) bpm, men | Est. HRmax, women (Gulati) | Zone 2 (easy aerobic) bpm, women |
|---|---|---|---|---|
| 20 | 194 | 116–136 | 188 | 113–132 |
| 25 | 191 | 115–134 | 184 | 110–129 |
| 30 | 187 | 112–131 | 180 | 108–126 |
| 35 | 184 | 110–129 | 175 | 105–123 |
| 40 | 180 | 108–126 | 171 | 103–120 |
| 45 | 177 | 106–124 | 166 | 100–116 |
| 50 | 173 | 104–121 | 162 | 97–113 |
| 55 | 170 | 102–119 | 158 | 95–111 |
| 60 | 166 | 100–116 | 153 | 92–107 |
| 65 | 163 | 98–114 | 149 | 89–104 |
| 70 | 159 | 95–111 | 144 | 86–101 |
Why the men's and women's columns differ: the zone percentages are identical for both — 60–70% of HRmax is Zone 2 regardless of sex. Only the equation used to estimate HRmax differs: Tanaka (208 − 0.7 × age) is used for men and Gulati (206 − 0.88 × age), derived from a study of 5,437 women, is used for women. Because Gulati declines faster with age, the two estimates are close in the twenties and diverge by roughly 10 bpm by age 60. That gap reflects the study population each equation came from, not a different physiological zone model — and individual variation (±10–12 bpm) is larger than the difference between the formulas.
How to read these numbers: they are estimated maximum heart rates from age-based equations, not measured maximums. Individual HRmax varies by roughly ±10–12 bpm around any age prediction, so treat the bands as a starting range and adjust using perceived effort or a supervised maximum-effort test. Percent-of-HRmax zones are used here; Karvonen (heart-rate-reserve) zones are only shown once you enter a known resting heart rate.
Method: percentage of estimated HRmax. Formulas: Tanaka et al. 2001 (men), Gulati et al. 2010 (women). Last reviewed . Educational information only — not medical advice.
No formula is universally “correct.” The only way to know your true HRmax is a supervised maximum-effort test.
Every popular HRmax formula gives a different number for the same person. The spread is small at age 20 and grows to 15 bpm by age 60 — enough to shift a Zone 2 ceiling into tempo territory. This is why picking the right formula matters most for masters athletes and older adults.
| Age | Fox (220−age) | Tanaka | Gellish | Nes (HUNT) | Gulati (♀) | Max 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 |
The Fox formula (220 − age) was never derived from a controlled study — it was a 1970s approximation. In 2013, Nes and colleagues at NTNU published the HUNT Fitness Study, measuring peak heart rate in 3,320 healthy adults aged 19–89 during a maximal treadmill test. Their result: HRmax = 211 − 0.64 × age, with a residual standard deviation of ±10.8 bpm. Body composition, sex, physical activity level and VO₂max explained less than 1% of additional variance.
Practical consequence: Fox overestimates HRmax for well-trained adults in their 30s–50s and underestimates it for older, less-active people. Nes and Tanaka correct this drift and are better defaults for anyone over 40.
Reference: Nes BM, Janszky I, Wisløff U, Støylen A, Karlsen T. Age-predicted maximal heart rate in healthy subjects: The HUNT Fitness Study. Scand J Med Sci Sports. 2013;23(6):697–704.
A formula gives you a starting point. A well-designed field test comes close to a supervised graded exercise test for healthy adults.
Repeat on a fresh day and take the higher of the two values. If your measured number differs from the formula estimate by more than 15 bpm, use the measured number for training zones. Do not attempt a maximal field test if you have a heart condition, are over 40 and sedentary, take medication that alters heart rate, or have not been cleared for vigorous exercise.
| Zone | Name | % HRmax | BPM (age 30) | Primary use |
|---|---|---|---|---|
| 1 | Recovery | 50–60% | 94–112 | Warm-up, recovery, active rest |
| 2 | Endurance | 60–70% | 112–131 | Aerobic base, fat oxidation |
| 3 | Aerobic | 70–80% | 131–150 | Tempo, aerobic capacity |
| 4 | Threshold | 80–90% | 150–168 | Lactate threshold intervals |
| 5 | Maximum | 90–100% | 168–187 | VO₂ max, neuromuscular power |
Formula-based calculators typically estimate HRmax within ±10–15 bpm. They are accurate enough to structure training for recreational athletes but not a substitute for a supervised max test.
Karvonen uses heart rate reserve (HRR = HRmax − HRrest). Target HR = HRrest + (Intensity% × HRR). It personalises zones by accounting for resting heart rate.
Your bpm targets stay the same, but heart rate response differs by sport. Cycling HR is typically 5–10 bpm lower than running at equivalent perceived effort due to the seated position.
Zone 2 maximises the percentage of calories from fat, but higher intensities burn more total calories per minute. Long-term fat loss is driven by total weekly energy balance.
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.
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