Heart rate Maximum Heart Rate Calculator

Your maximum heart rate (MHR) corresponds to the number of beats per minute your heart can reach during short and very intense effort. It strongly depends on age and your individual profile (± 10 bpm or more between two people of the same age). This page presents the most used estimation formulas, a mini calculator and essential cardio training zones.

1. What is MHR?

We speak of MHR to designate the maximum value of beats per minute your heart can reach during maximal effort. It's individual data: it decreases on average with age but remains very variable – two people of the same age can differ by 10 to 15 bpm (or more). MHR doesn't measure your performance level but serves as a reference to calibrate your training zones.

2. MHR mini calculator

The 3 most common calculation formulas.

Fox & Haskell

-- bpm

Tanaka

-- bpm

Nes

-- bpm

Average MHR (3 formulas)

-- bpm

Indicative range: -- to -- bpm (±10 bpm)

3. Main estimation formulas

These formulas give an order of magnitude. They don't replace a laboratory test or supervised field measurement.

Fox & Haskell Formula (1970)

Equation: MHR = 220 - age

This is the most well-known and simplest formula. Developed in the 1970s, it has been widely distributed but lacks a solid scientific foundation. Recent studies show it often overestimates MHR, particularly in older individuals and trained athletes. Its main advantage remains its simplicity of calculation.

Tanaka Formula (2001)

Equation: MHR = 208 - (0.7 × age)

Published in 2001 in the Journal of the American College of Cardiology, this formula is based on a meta-analysis of 351 studies including 18,712 participants. It is considered more accurate than the "220 - age" formula, especially for sedentary and active adults. It generally gives slightly lower values than the classic formula.

Nes Formula (2013)

Equation: MHR = 211 - (0.64 × age)

Developed in 2013 by Nes et al., this formula is based on a Norwegian study of 3,320 healthy individuals aged 19 to 89 years. It uses a lower age slope (0.64 instead of 0.7 or 1), making it particularly suitable for active and athletic individuals. It is now one of the most used formulas in research and sports training.

Important: These formulas provide an average estimate with a margin of error of ±10-15 bpm. The true MHR varies individually depending on genetics, training level, and sport modality. For accurate measurement, a supervised maximal exercise test remains the gold standard.
Formula Equation Comment
Fox & Haskell ("220 − age") MHR ≈ 220 − age The most known, very simple but approximate.
Tanaka 2001 MHR ≈ 208 − 0.7 × age More accurate for adults than 220 − age.
Nes 2013 MHR ≈ 211 − 0.64 × age Based on over 3,000 individuals, widely used today.

Evolution of your MHR with age

4. Heart rate zones

Once MHR is estimated, you can define your working zones. Here's the breakdown inspired by AHA / Mayo Clinic recommendations (50% to 90% of MHR). Values adjust automatically after calculation.

Zone % MHR Beats / min
(MHR unknown)		 Type of effort
Z1 50–60 % -- Recovery / active walking
Z2 60–70 % -- Easy run / endurance
Z3 70–80 % -- Tempo pace / threshold
Z4 80–90 % -- Sustained intervals
Z5 90–100 % -- Sprints / very short efforts

5. Limitations & individual profile

  • These are average estimates. Two people of the same age can have a 20 bpm difference without being abnormal.
  • Cardiac medications (beta-blockers, etc.), certain pathologies or stress strongly modify MHR: ask your doctor for advice.
  • MHR doesn't indicate your level: you can be very performant with a "low" MHR and vice versa.
Important: these calculations are not medical advice. If you have a history, chest pain, discomfort during effort or any doubt, consult a doctor or cardiologist before relying on these numbers.

6. Field test (reserved for experienced runners)

A more accurate estimate can be obtained in a field test, only if you're in good health and ideally with your doctor's agreement:

  1. Warm-up: 15 to 20 minutes of progressive jogging.
  2. Slight uphill section: perform 2 to 3 repetitions of 2 to 3 minutes very intense (almost max), 2 to 3 minutes recovery between each.
  3. Monitor your heart rate. The peak reached during the 2nd or 3rd repetition is often close to your MHR.
  4. Cool down: 10 minutes of easy jogging + dynamic stretching.

Reminder: this protocol is reserved for people in good health, already used to intense efforts. If in doubt, get accompanied by a coach or health professional.

To go further

Once your MHR is determined, you can: