Maximum Heart Rate by Age

Maximum heart rate by age is estimated with two formulas: the classic 220 − age and Tanaka (208 − 0.7 × age). At age 35, the classic formula gives 185 bpm. Since the ceiling of beats drops over the years, age is the main factor in the calculation. Use the calculator below.

Maximum HR chart by age

Age	220 − age	Tanaka
20 years	200 bpm	194 bpm
25 years	195 bpm	191 bpm
30 years	190 bpm	187 bpm
35 years	185 bpm	184 bpm
40 years	180 bpm	180 bpm
50 years	170 bpm	173 bpm
60 years	160 bpm	166 bpm
70 years	150 bpm	159 bpm

Which formula to use

The two cross around age 40. Before that, the classic formula gives slightly higher values; after, lower ones. The Tanaka formula was proposed in 2001, based on a review of several studies, specifically to correct the classic formula’s tendency to underestimate maximum HR in older people. For most people, either one works as a starting point — the important thing is to remember it’s an estimate.

What to do with the number

Maximum HR isn’t a training goal, but the basis for calculating intensity zones (percentages of maximum HR). With it, you define bpm ranges for recovery, fat burning, cardio, and performance. See how to turn maximum HR into training zones in the target heart rate for exercise chart.

Margin of error and exceptions

The age-based estimate has a margin of 10 to 12 bpm and doesn’t work well for people taking medications that control heart rate (such as beta-blockers) or who have arrhythmias. In those cases, the real value is obtained by a stress test, with medical supervision. This content is informational and does not replace medical evaluation.

See the full heart rate by age chart, with resting and maximum values side by side.