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Max Heart Rate Calculator

Maximum heart rate equals 220 minus age

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How It Works

Maximum heart rate (HRmax) is the fastest your heart can beat during all-out exertion. It declines with age and is the anchor for setting training zones. This calculator returns four published estimates from a single age input: the classic Common formula (220 − age), Inbar (205.8 − 0.685 × age), Londeree & Moeschberger (206.3 − 0.711 × age), and Miller (217 − 0.85 × age). The Common formula is the most widely cited but carries a standard deviation of about ±12 bpm; the others were fit on different populations and may be more accurate for older or highly trained individuals.

Example Problem

A 30-year-old wants to estimate maximum heart rate using each published formula.

  1. Common (Fox): 220 − 30 = 190 bpm.
  2. Inbar: 205.8 − (0.685 × 30) = 205.8 − 20.55 = 185.25 bpm ≈ 185 bpm.
  3. Londeree & Moeschberger: 206.3 − (0.711 × 30) = 206.3 − 21.33 = 184.97 bpm ≈ 185 bpm.
  4. Miller: 217 − (0.85 × 30) = 217 − 25.5 = 191.5 bpm ≈ 192 bpm.
  5. The four estimates cluster within ~7 bpm. Use the Common formula for general use; cross-check with Inbar or Londeree for adults over 40.

Key Concepts

Every published HRmax formula is a population regression — it predicts the average max heart rate at a given age. Individual variation is ±10–12 bpm at one standard deviation, so two healthy 40-year-olds can have measured max heart rates of 170 and 195 bpm and both be normal. The Common formula (Fox et al., 1971) overestimates HRmax in older adults; Tanaka-style and Londeree-style formulas correct that bias with a smaller age coefficient. Miller's formula (217 − 0.85 × age) is sometimes used for healthy untrained adults. The only precise way to measure your true HRmax is a supervised maximal exercise test.

Applications

  • Setting heart-rate training zones for running, cycling, rowing, and other endurance sports.
  • Calibrating heart-rate monitor and smartwatch zone alerts (Garmin, Polar, Apple Watch, etc.).
  • Prescribing exercise intensity in cardiac rehabilitation and structured fitness programs.
  • Comparing predicted vs. observed peak HR in a graded exercise test to flag chronotropic incompetence.
  • Estimating heart rate reserve (with resting HR) as input to the Karvonen target-zone method.

Common Mistakes

  • Treating 220 − age as exact. It's an average with ±12 bpm population scatter; individual error can exceed that.
  • Using a single formula across very different ages or fitness levels. Older or highly trained individuals are better served by Inbar, Londeree, or a measured value.
  • Confusing maximum heart rate with target heart rate. HRmax is the ceiling; target heart rate is a percentage of HRmax (or of heart rate reserve, in the Karvonen method).
  • Relying on a wearable's auto-detected max from daily activity. Most wearables under-estimate HRmax because users rarely train at true maximum effort.

Frequently Asked Questions

How do you calculate maximum heart rate?

Use a published age-based formula. The Common (Fox) formula is HRmax = 220 − age. Alternatives such as Inbar (205.8 − 0.685 × age), Londeree (206.3 − 0.711 × age), and Miller (217 − 0.85 × age) are also widely used and may fit specific populations better.

What is the formula for max heart rate?

The most widely cited formula is HRmax = 220 − age. For a 30-year-old that gives 220 − 30 = 190 bpm. The formula is an average — individual values vary by roughly ±12 bpm at one standard deviation.

Is 220 minus age accurate?

It's a rough population estimate, not a personal measurement. The standard deviation is about ±12 bpm, and the formula tends to overestimate HRmax in adults over 40. For better accuracy, use Inbar or Londeree, or get a supervised graded exercise test.

Which max heart rate formula is best for older adults?

Londeree & Moeschberger (206.3 − 0.711 × age) and Inbar (205.8 − 0.685 × age) both use a smaller age coefficient than 220 − age, which corrects the Common formula's tendency to overestimate HRmax in adults over 40. Tanaka (208 − 0.7 × age) is another commonly recommended alternative.

What is a normal max heart rate by age?

Using 220 − age: a 20-year-old averages 200 bpm, a 30-year-old 190 bpm, a 40-year-old 180 bpm, a 50-year-old 170 bpm, and a 60-year-old 160 bpm. Individual values can differ from these averages by more than 20 bpm in either direction.

Should I train at my maximum heart rate?

Brief peaks near HRmax during all-out interval efforts are normal, but sustained training at maximum heart rate is unsafe for most people. Most endurance training is prescribed as a percentage of HRmax (typically 60–90%) or as a percentage of heart rate reserve via the Karvonen method.

Worked Examples

30-Year-Old, Common Formula

What is the estimated max heart rate for a 30-year-old?

  • HRmax = 220 − age
  • HRmax = 220 − 30
  • HRmax = 190 bpm

Population average — individual values vary by roughly ±12 bpm.

55-Year-Old, Londeree Alternative

Why does an older adult get a different HRmax from Londeree vs. 220 − age?

  • Common: 220 − 55 = 165 bpm
  • Londeree: 206.3 − (0.711 × 55) = 206.3 − 39.105
  • Londeree: ≈ 167 bpm

Londeree's smaller age coefficient corrects the bias of 220 − age in adults over 40.

40-Year-Old, Inbar

What does the Inbar formula give a 40-year-old?

  • HRmax = 205.8 − (0.685 × age)
  • HRmax = 205.8 − (0.685 × 40)
  • HRmax = 205.8 − 27.4
  • HRmax = ≈ 178 bpm

Compare to 220 − 40 = 180 bpm from the Common formula.

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