Max Heart Rate Calculator by Age: Zones, Zone 2 & Karvonen

A max heart rate calculator estimates the highest heart rate you can reach from your age. The most validated formula is Tanaka's:

Your heart rate zones are 50 to 100% of that number. Zone 2, the fat burning and aerobic base zone, is 60 to 70%: 108 to 126 bpm at age 40.

A max heart rate calculator estimates your maximum heart rate (HRmax), the highest number of beats per minute your heart can reach during an all-out effort. It is the anchor for every heart rate zone, target heart rate and training plan.

Your max heart rate depends mostly on age and genes. It falls by about 0.7 bpm for each year you age. It does not tell you how fit you are: two people of the same age can have the same max and very different fitness. What fitness changes is your resting heart rate and how much work you can do at a given heart rate.

Worked one-liner: at age 40, HRmax = 208 − 0.7 × 40 = 180 bpm. With a resting heart rate of 60, your heart rate reserve is 180 − 60 = 120 bpm.

Who uses it: runners, cyclists and swimmers setting training zones, people walking or jogging for heart health, anyone following Zone 2 cardio or a fat burning plan, coaches, personal trainers, physiotherapists and cardiac rehab staff (with medical supervision).

Percent of max versus Karvonen (heart rate reserve)

Run the calculator above to fill in your own numbers.

4.1 What your max heart rate means

Your estimated max heart rate is ___ at age ___, from ___. It is a population estimate, not a measured value, and your true max could be about 10 bpm higher or lower.

4.2 How much the formulas disagree at your age

Across the formulas in the comparison table, your max ranges from ___. The gap widens as age rises, mainly because 220 − age falls faster than the newer equations. If the spread is large, use the average, or better, a measured max.

4.3 Your Zone 2 and fat burning range

With ___, your Zone 2 is ___. By percent of max it is ___, and by Karvonen it is ___. Zone 2 should feel easy: you can breathe through your nose and speak in full sentences.

4.4 Which zone your workout was in

Your workout heart rate of ___ is ___. By percent of max it is ___, and by Karvonen it is ___. If the two disagree, that is normal: Karvonen zones sit higher because they add your resting heart rate back in.

4.5 Your resting heart rate and reserve

Your resting heart rate of ___ is ___. Your heart rate reserve is ___. As fitness improves, resting heart rate usually drops a few beats, so your reserve grows and your Karvonen zones shift.

4.6 Your health targets

For general health, moderate exercise for you is ___ and vigorous exercise is ___ (percent of max, ACSM). Adults are advised to get at least 150 minutes of moderate or 75 minutes of vigorous activity each week. Your estimated VO2 max from the heart rate ratio method is ___, a rough fitness guide only.

4.7 What to do next

___

• Recheck your resting heart rate on 3 to 5 mornings and use the average.
• If you train often, find your lactate threshold heart rate (LTHR) and use threshold zones, which are more personal than age formulas.
• Retest every 8 to 12 weeks and watch for a lower resting rate or a faster pace at the same Zone 2 heart rate.

4.8 Common mistakes this calculator prevents

• Trusting 220 − age blindly. The tool shows 7 formulas and their spread so you see the uncertainty.
• Mixing methods. A Karvonen target checked against a percent of max zone gives the wrong zone. The tool shows both, labelled.
• Ignoring medicine. Beta blocker mode stops a dangerous overestimate of your safe max.
• Using a wrist reading at rest after coffee. The field notes tell you how to measure resting heart rate properly.
• Bare errors. Impossible inputs, such as a resting rate above your max, are caught with a clear message.

Each card fills with your numbers after you press Calculate. Press Copy to paste it into notes, a message or a training log.

These are the max heart rate formulas and target heart rate equations this calculator uses. Card 1 is the default.

Worked example used in every step: a 40-year-old man with a resting heart rate of 60 bpm and a workout heart rate of 140 bpm.

1. Enter your age. Type your age in whole years, for example 40. Age drives every max heart rate formula.
2. Choose your sex. Pick male or female. Female adds the Gulati women's formula to the comparison and the average.
3. Enter your resting heart rate. Count your pulse for 60 seconds after waking, for example 60 bpm. It is needed for Karvonen zones.
4. Pick a max heart rate formula. Tanaka is the default. You can also choose Fox, Gellish, Nes, Inbar, Londeree, Gulati, the average of all, or your measured max.
5. Pick a zone model. Choose percent of max heart rate, or Karvonen (percent of heart rate reserve), which adds your resting rate back in.
6. Enter a workout heart rate. Type an average or target heart rate from a session, for example 140 bpm, to see which zone it falls in.
7. Open advanced options if needed. Add a measured max, lactate threshold heart rate, weight and duration for calories, heart rate recovery, or beta blocker mode.
8. Press Calculate. The result panel shows your max heart rate, your Zone 2 range and the zone of your workout heart rate.
9. Read the full results. Section 2 shows zone tables for both methods, all formulas, ACSM targets, VO2 max, calories and four charts.
10. Save or share. Use Download TXT, Download Doc or Download PDF, or copy a ready-made summary from Section 5.

You can calculate max heart rate in Excel with one formula, and build a full heart rate zone table in a few minutes. The same formulas work in Google Sheets without changes, including MATCH with an array constant.

8.1 Functions you need

8.2 Step by step

8.3 The awkward cases

• Women: =IF(B6="F",206-0.88*B2,208-0.7*B2) uses Gulati for women.
• Measured max: =IF(ISNUMBER(B7),B7,208-0.7*B2) uses a lab value when one is entered.
• Beta blockers: replace the formula with =164-0.7*B2 and confirm with your doctor.
• Boundary values: 144 bpm at a max of 180 is exactly 80%. MATCH returns 4 (Zone 4), the same as this tool, because each zone includes its lower edge.

8.4 Why answers differ across software

The main difference is rounding halves. Excel's ROUND and JavaScript's Math.round (used by this calculator) round 0.5 up, so at age 25 Tanaka gives 190.5, shown as 191. R's round() and Python's round() use "round half to even", so they print 190. The scripts in Sections 9 and 10 use floor(x + 0.5) so all four tools agree. Some watches also use 220 − age by default, which explains many "my watch says something else" questions.

8.5 Charting your zones

Select the zone names and the Low bpm and High bpm columns, insert a stacked bar chart, then set the first series fill to "No fill". The visible bar now runs from each zone's low to high heart rate, like the first chart in Section 2.

8.6 Error messages

This script calculates max heart rate in R with all six formulas, builds both zone tables, prints a plain-English verdict and saves a 300 dpi chart. It uses base R only, so there is nothing to install.

9.1 Complete script

R script

# Max heart rate and heart rate zones in R (base R, no packages)
age <- 40          # change your age here
sex <- "male"      # "male" or "female"
rhr <- 60          # resting heart rate, bpm
workout <- 140     # workout heart rate, bpm
# rhr <- mean(my_mornings$rhr, na.rm = TRUE)   # average several mornings, skip missing
# my_mornings <- read.csv("resting_hr.csv")    # optional: read from a file

round_half_up <- function(x) floor(x + 0.5)    # matches Excel and the calculator

formulas <- data.frame(
  name = c("Fox", "Tanaka", "Gellish", "Nes", "Inbar", "Londeree"),
  a    = c(220, 208, 207, 211, 205.8, 206.3),
  b    = c(1, 0.7, 0.7, 0.64, 0.685, 0.711))
if (sex == "female") formulas <- rbind(formulas, data.frame(name = "Gulati", a = 206, b = 0.88))
formulas$hrmax <- formulas$a - formulas$b * age
print(formulas[, c("name", "hrmax")])
cat(sprintf("Average of formulas: %.2f bpm\n", mean(formulas$hrmax)))

hrmax <- 208 - 0.7 * age          # Tanaka, the default
hrr   <- hrmax - rhr              # heart rate reserve
lo <- c(0.5, 0.6, 0.7, 0.8, 0.9)
hi <- lo + 0.1
zones <- data.frame(
  zone      = paste("Zone", 1:5),
  max_low   = round_half_up(hrmax * lo),
  max_high  = round_half_up(hrmax * hi),
  karv_low  = round_half_up(rhr + hrr * lo),
  karv_high = round_half_up(rhr + hrr * hi))
print(zones)

pct  <- round(workout / hrmax * 100, 6)
zone <- findInterval(pct, c(50, 60, 70, 80, 90, 100.000001))
cat(sprintf("Max HR %.1f bpm. Zone 2 is %d-%d bpm. Workout %d bpm = %.1f%% of max, so Zone %d.\n",
            hrmax, zones$max_low[2], zones$max_high[2], workout, pct, zone))

png("heart_rate_zones.png", width = 2400, height = 1500, res = 300)
cols <- c("#93c5fd", "#22c55e", "#facc15", "#fb923c", "#c2410c")
plot(NA, xlim = c(min(zones$max_low) - 10, hrmax + 5), ylim = c(0.5, 5.5),
     yaxt = "n", xlab = "Heart rate (bpm)", ylab = "", main = sprintf("Heart rate zones, age %d", age))
axis(2, at = 1:5, labels = zones$zone, las = 1)
rect(zones$max_low, 1:5 - 0.35, zones$max_high, 1:5 + 0.35, col = cols, border = NA)
abline(v = workout, lty = 2, lwd = 2)
dev.off()

Expected output for age 40, resting 60:

      name  hrmax
1      Fox 180.00
2   Tanaka 180.00
3  Gellish 179.00
4      Nes 185.40
5    Inbar 178.40
6 Londeree 177.86
Average of formulas: 180.11 bpm
    zone max_low max_high karv_low karv_high
1 Zone 1      90      108      120       132
2 Zone 2     108      126      132       144
3 Zone 3     126      144      144       156
4 Zone 4     144      162      156       168
5 Zone 5     162      180      168       180
Max HR 180.0 bpm. Zone 2 is 108-126 bpm. Workout 140 bpm = 77.8% of max, so Zone 3.

9.2 What each part does

9.3 What the figure shows

Five coloured bars, one per zone, run from each zone's low to high heart rate. A dashed line marks your workout heart rate, so you can see at a glance that 140 bpm sits inside Zone 3 (126 to 144 bpm).

9.4 Problems and fixes

9.5 One-liners

R one-liners

hrmax <- 208 - 0.7 * 40                      # 180
floor(hrmax * c(0.6, 0.7) + 0.5)             # Zone 2: 108 126
floor(60 + (hrmax - 60) * c(0.6, 0.7) + 0.5) # Karvonen Zone 2: 132 144

This script calculates heart rate zones in Python, prints both zone tables and a verdict, and saves a 300 dpi chart. Install the plotting library once with pip install matplotlib (add pandas only if you read a CSV).

10.1 Complete script

Python script

# Max heart rate and heart rate zones in Python
import math
import matplotlib.pyplot as plt

age = 40          # change your age here
sex = "male"      # "male" or "female"
rhr = 60          # resting heart rate, bpm
workout = 140     # workout heart rate, bpm
# import pandas as pd
# rhr = pd.read_csv("resting_hr.csv")["rhr"].dropna().mean()   # average mornings, skip missing

def round_half_up(x):
    return math.floor(x + 0.5)    # matches Excel and the calculator

formulas = {"Fox": (220, 1), "Tanaka": (208, 0.7), "Gellish": (207, 0.7),
            "Nes": (211, 0.64), "Inbar": (205.8, 0.685), "Londeree": (206.3, 0.711)}
if sex == "female":
    formulas["Gulati"] = (206, 0.88)
values = {name: a - b * age for name, (a, b) in formulas.items()}
for name, v in values.items():
    print(f"{name:9s} {v:7.2f} bpm")
print(f"Average   {sum(values.values()) / len(values):7.2f} bpm")

hrmax = 208 - 0.7 * age          # Tanaka, the default
hrr = hrmax - rhr                # heart rate reserve
edges = [0.5, 0.6, 0.7, 0.8, 0.9, 1.0]
print("Zone   %max bpm     Karvonen bpm")
for i in range(5):
    lo, hi = edges[i], edges[i + 1]
    print(f"Zone {i + 1}  {round_half_up(hrmax * lo)}-{round_half_up(hrmax * hi)}     "
          f"{round_half_up(rhr + hrr * lo)}-{round_half_up(rhr + hrr * hi)}")

pct = round(workout / hrmax * 100, 6)
zone = sum(pct >= e * 100 for e in edges[:5])
print(f"Max HR {hrmax:.1f} bpm. Zone 2 is {round_half_up(hrmax * 0.6)}-{round_half_up(hrmax * 0.7)} bpm. "
      f"Workout {workout} bpm = {pct:.1f}% of max, so Zone {zone}.")

colors = ["#93c5fd", "#22c55e", "#facc15", "#fb923c", "#c2410c"]
fig, ax = plt.subplots(figsize=(8, 5))
for i in range(5):
    lo, hi = hrmax * edges[i], hrmax * edges[i + 1]
    ax.barh(f"Zone {i + 1}", hi - lo, left=lo, color=colors[i])
ax.axvline(workout, ls="--", color="black", label=f"Workout {workout} bpm")
ax.set_xlabel("Heart rate (bpm)")
ax.set_title(f"Heart rate zones, age {age}")
ax.legend()
fig.tight_layout()
fig.savefig("heart_rate_zones.png", dpi=300)

Expected output for age 40, resting 60:

Fox        180.00 bpm
Tanaka     180.00 bpm
Gellish    179.00 bpm
Nes        185.40 bpm
Inbar      178.40 bpm
Londeree   177.86 bpm
Average    180.11 bpm
Zone   %max bpm     Karvonen bpm
Zone 1  90-108     120-132
Zone 2  108-126     132-144
Zone 3  126-144     144-156
Zone 4  144-162     156-168
Zone 5  162-180     168-180
Max HR 180.0 bpm. Zone 2 is 108-126 bpm. Workout 140 bpm = 77.8% of max, so Zone 3.

10.2 What each part does

10.3 What the figure shows

A horizontal bar for each zone from its lower to upper heart rate, with a dashed line at your workout heart rate. At age 40 the line at 140 bpm falls in the yellow Zone 3 bar.

10.4 Problems and fixes

10.5 One-liners

Python one-liners

hrmax = 208 - 0.7 * 40                                   # 180.0
[int(hrmax * p + 0.5) for p in (0.6, 0.7)]                # Zone 2: [108, 126]
[int(60 + (hrmax - 60) * p + 0.5) for p in (0.6, 0.7)]    # Karvonen: [132, 144]

These lookup tables give the max heart rate chart by age, heart rate zones by age and target heart rate ranges without using the calculator. Values are rounded to whole bpm (0.5 rounds up).

Table 1. Max heart rate by age chart (bpm)

What to conclude: Fox and Tanaka agree at age 40. Below 40 Fox is higher, above 40 it is lower, and by 80 the gap is 12 bpm (140 versus 152). Gulati gives the lowest values for women.

Table 2. Heart rate zones by age (Tanaka, % of max, bpm)

What to conclude: max heart rate drops 7 bpm per decade, and each zone edge drops 4 to 6 bpm. A 60-year-old's Zone 3 is close to a 20-year-old's Zone 2.

Table 3. Zone 2 heart rate by age

What to conclude: the three Zone 2 methods can differ by 30 bpm or more. Karvonen and MAF sit higher than % of max at most ages. Pick one method and use it consistently. Karvonen column assumes a resting rate of 60 bpm.

Table 4. Target heart rate for exercise by age (ACSM, bpm)

What to conclude: moderate exercise for health sits roughly in Zones 2 to 3; vigorous spans Zones 3 to 5. Source: Garber et al. (2011), American College of Sports Medicine position stand. Karvonen columns assume a resting rate of 60 bpm.

Table 5. Resting heart rate ranges for adults

What to conclude: 60 to 100 bpm is the usual clinical normal range for adults. Large studies link lower resting rates with lower long-term risk (Zhang et al., 2016; Jensen et al., 2013). The labels here are a practical guide, not a diagnosis.

Table 6. Heart rate recovery after 1 minute

What to conclude: a fast drop shows a strong parasympathetic ("rest and digest") response. A drop of 12 bpm or less is worth discussing with a doctor.

Table 7. Lactate threshold heart rate zones, running and cycling

What to conclude: threshold zones are personal because LTHR is measured, not predicted from age. Cycling zones start lower because heart rate on the bike usually runs lower than when running.

Eight worked examples show how the max heart rate calculator behaves across typical, extreme and tricky cases. Each figure shows the five zones from 50% (left) to 100% (right) with the workout heart rate marked.

Bad inputs cause most wrong heart rate zones. These steps help you get accurate numbers.

1. Use your age in whole years on today's date.
2. Measure resting heart rate in the morning, lying down, before coffee, after waking naturally.
3. Count for a full 60 seconds, or 30 seconds times 2. Avoid 10-second counts, which multiply errors by 6.
4. Average 3 to 5 mornings. One reading can be off by 5 bpm after poor sleep, alcohol or illness.
5. Use a chest strap for workout heart rate when you can. Wrist sensors lag during intervals and can lock onto your cadence.
6. Use the average heart rate of the steady part of a workout, not including warm-up.
7. For a measured max, only do a hard test if you are healthy and cleared for vigorous exercise. Warm up 15 minutes, then do 3 hard 3-minute uphill efforts with short rests; the highest reading on the last one is close to your max.
8. For lactate threshold heart rate, run or ride 30 minutes alone as hard as you can hold steadily. Your average heart rate for the last 20 minutes is your LTHR.
9. For heart rate recovery, note your heart rate the moment you stop a hard effort, then again exactly 60 seconds later while standing or walking slowly.
10. Check medicines. Beta blockers, some calcium channel blockers and thyroid medicine change heart rate response.

Four examples

• A beginner jogger, 35: use Tanaka and % of max zones to keep easy runs easy.
• A triathlete with a power meter: use LTHR threshold zones for running and cycling separately.
• A 62-year-old in cardiac rehab: use the range from the rehab team, not this calculator.
• A walker trying to lose weight: use the ACSM moderate target and track minutes per week.

Decision guide

Assumptions

1. You are a healthy adult. If not, the formulas usually overestimate your safe max.
2. Max heart rate falls in a straight line with age. In reality it may fall faster in later life, so older users may be overestimated.
3. You are near the average for your age. Real values scatter by about 7 to 11 bpm either way, so zones can be off in either direction.
4. Your resting heart rate is a true resting value. If measured after activity, Karvonen zones come out too high.
5. No medicine changes your heart rate. Beta blockers make standard formulas overestimate max by 40 bpm or more.
6. Running max and cycling max are similar. Cycling max is often 5 to 10 bpm lower, so cycling zones may be too high.

Limitations, and better alternatives

• Age formulas cannot replace a test. Better: a graded exercise test or a field test with a chest strap.
• Percent zones ignore fitness. Better: lactate threshold zones or lab-tested ventilatory thresholds.
• Heat, dehydration, caffeine, stress and altitude raise heart rate for the same effort. Better: add perceived exertion and pace or power.
• The VO2 max estimate is rough. Better: a lab VO2 max test or a validated run test.
• Heart rate calorie estimates can be off by 15 to 20%. Better: a power meter on a bike.
• Not built for children. Better: guidance from a paediatrician or sports scientist.

Run the calculator above to fill in your own numbers.

This max heart rate calculator turns your age and resting heart rate into a maximum heart rate and five training zones. Run it above to see your own numbers here.

___

No formula is exact for one person. The best use of these numbers is to keep easy days easy and hard days hard, then refine your zones with a measured max or a threshold test as you train.

Recheck your resting heart rate every few weeks. A lower resting rate and a faster pace at the same Zone 2 heart rate are two of the clearest signs that your aerobic fitness is improving. Come back to the max heart rate calculator whenever your age, fitness or medicines change.

Aerobic

Exercise where your body uses oxygen to make most of its energy. Easy to moderate effort you can keep up for a long time.

Beats per minute (bpm)

The unit for heart rate: how many times your heart beats in one minute.

Beta blocker

A heart and blood pressure medicine that slows the heart and lowers the peak heart rate you can reach.

Chest strap

A heart rate monitor worn around the chest that reads the heart's electrical signal. More accurate than most wrist sensors.

Fat burning zone

The easy effort range, about 60 to 70% of max heart rate, where fat supplies a large share of your energy.

Heart rate recovery (HRR1)

How many beats your heart rate drops in the first minute after you stop hard exercise.

Heart rate reserve (HRR)

Maximum heart rate minus resting heart rate. The range your heart can use during exercise.

Heart rate zone

A band of heart rates, given as a percent of max or of reserve, that matches a level of training effort.

Intensity

How hard you are working, written as a percent or a decimal, for example 70% or 0.70.

Karvonen method

A way to set target heart rate from heart rate reserve: (max minus resting) times intensity, plus resting.

Lactate threshold

The effort level above which lactate builds up in the blood faster than the body clears it. Roughly the hardest pace you can hold for about an hour.

Lactate threshold heart rate (LTHR)

Your heart rate at lactate threshold. Often estimated as the average heart rate of the last 20 minutes of a hard 30-minute solo effort.

MAF 180 formula

A coaching rule of thumb by Phil Maffetone: 180 minus age gives a ceiling for easy aerobic training.

Maximum heart rate (HRmax)

The highest heart rate you can reach in an all-out effort. It falls with age.

Percent of max (%HRmax)

A target heart rate written as a share of maximum heart rate, for example 70% of 180 = 126 bpm.

Resting heart rate (HRrest)

Your heart rate when fully at rest, best measured in the morning before getting up.

Standard error of estimate

How far, on average, real values sit from a formula's prediction. For max heart rate formulas it is about 7 to 11 bpm.

Target heart rate (THR)

The heart rate you aim for during exercise to train at a chosen intensity.

Threshold

A point where effort changes character, such as the switch from comfortable to hard breathing.

VO2 max

The most oxygen your body can use per minute during hard exercise, per kilogram of body weight. A key measure of aerobic fitness.

Zone 2

The second of five zones, 60 to 70% of max or of reserve. Easy, conversational and good for building aerobic base.

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