Maximum Heart Rate Calculator
Free max heart rate calculator — estimate your maximum heart rate (220−age and Tanaka) and all five training zones.
Everyday Uses
Set your ceiling
Estimate your maximum heart rate before training.
Zone training
Get the bpm ranges for fat burn, cardio, and peak zones.
Watch setup
Program zones into a fitness watch or heart-rate monitor.
Personalized
Add resting HR for more accurate Karvonen zones.
Frequently Asked Questions
How do you calculate maximum heart rate?
The classic estimate is 220 minus your age, so a 30-year-old has a max heart rate of about 190 bpm. A more accurate modern formula is Tanaka: 208 − 0.7 × age, which gives about 187 bpm at 30. Both are population averages, and an individual's true maximum can vary by ±10–12 bpm.
What are heart rate training zones?
Zones are percentages of your maximum heart rate: Zone 1 (50–60%) is warm-up, Zone 2 (60–70%) builds endurance and burns fat, Zone 3 (70–80%) improves aerobic fitness, Zone 4 (80–90%) is hard anaerobic work, and Zone 5 (90–100%) is peak effort. Training across zones develops different systems.
What is the Karvonen method?
The Karvonen (heart-rate-reserve) method personalises zones using your resting heart rate: target = resting HR + intensity × (max HR − resting HR). It is more accurate for fit people with a low resting pulse. Enter your resting heart rate and this calculator switches to the Karvonen method automatically.