What is the Fox formula?

The Fox formula (220 - age) is the most widely cited estimate for maximum heart rate. It was popularized by Fox and Haskell in the 1970s and remains the default on most gym equipment, though it carries a standard deviation of about ±10-12 bpm.

What is the Tanaka formula and why is it better for older adults?

The Tanaka formula (208 - 0.7 × age) was derived from a 2001 meta-analysis of 351 studies involving 18,712 subjects. It produces higher MHR estimates for people over ~40 and lower estimates for younger people compared to Fox, and is generally considered more accurate across age groups.

What is the Gulati formula and who should use it?

The Gulati formula (206 - 0.88 × age) was derived from the St. James Women Take Heart Project, a study of 5,437 asymptomatic women. Research found that 220 - age systematically over-predicts MHR in women, making Gulati a more appropriate formula for female athletes and patients.

Are these formulas accurate for individuals?

All population-derived formulas carry uncertainty of ±10-15 bpm for any individual. Genetics, fitness level, medications (especially beta-blockers), and altitude all affect true MHR. A laboratory stress test or a supervised all-out effort test gives the most accurate individual measurement.

What are the five training zones based on?

The five zones are defined as percentages of max HR: Zone 1 (50-60%) is recovery; Zone 2 (60-70%) is aerobic base; Zone 3 (70-80%) is tempo/aerobic conditioning; Zone 4 (80-90%) is threshold/hard effort; Zone 5 (90-100%) is maximum effort. These percentages are applied directly to the selected formula's MHR.

Should I use max HR or heart rate reserve for zone training?

Max HR percentage zones (used here) are simpler and widely used. Heart Rate Reserve (Karvonen) zones incorporate your resting HR for a more individualized result. For most recreational athletes, MHR-based zones are sufficient. If you know your resting HR, use the Target Heart Rate Calculator for Karvonen zones.

Max Heart Rate Calculator

Enter your age to calculate maximum heart rate using the Fox (220-age), Tanaka, and Gulati formulas side by side, plus five training zones.

Your Details

Age *

yrs

Active Formula for Zones

Fox (220 - age) Tanaka (208 - 0.7 × age) Gulati (206 - 0.88 × age)

Formula Reference

Fox: 220 - age
Tanaka: 208 - (0.7 × age)
Gulati: 206 - (0.88 × age) (women)

Enter your age and click Calculate

Compare three validated max heart rate formulas

Max Heart Rate Estimates

Fox Formula

—

bpm

220 - age

Classic standard

Tanaka Formula

—

bpm

208 - 0.7 × age

More accurate 40+

Gulati Formula

—

bpm

206 - 0.88 × age

Derived from women

Training Zones (Fox Formula)

MHR: — bpm

Zone	Name	% of MHR	Range (bpm)

Zone Visualization

Summary

The Max Heart Rate Calculator estimates your maximum heart rate (MHR) using three clinically validated formulas: Fox (220 - age, the classic standard), Tanaka (208 - 0.7 × age, more accurate for adults over 40), and Gulati (206 - 0.88 × age, derived from a large female cohort). Comparing all three gives you a reliable range and helps you choose the most appropriate estimate for your training.

How it works

Enter your age in years (10–100).
The calculator applies all three formulas simultaneously: Fox, Tanaka, and Gulati.
Each formula's MHR result is displayed in a comparison card.
Five training zones (50–60%, 60–70%, 70–80%, 80–90%, 90–100% of MHR) are shown for the selected formula.
Switch the active formula to update the training zone table.
Use the zone ranges to set heart rate targets on your fitness tracker or gym equipment.

Use cases

Compare max HR estimates from different validated formulas before picking one for training.
Set accurate heart rate ceilings on a treadmill, elliptical, or GPS watch.
Determine the upper limit of each training zone for interval or tempo sessions.
Understand why max HR declines with age and how much the formulas diverge.
Choose the Gulati formula for female physiology or the Tanaka formula for older adults.
Screen for abnormally high or low max HR relative to age before a stress test.

Frequently Asked Questions

Last updated: 2026-05-23 · Reviewed by Nham Vu