Maximum Heart Rate by Age: Complete Chart & Calculator Guide
Your maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during intense exercise. Understanding your max heart rate by age is essential for effective training, whether you're trying to burn fat, build endurance, or improve athletic performance.
What Is Maximum Heart Rate?
Maximum heart rate represents the upper limit of what your cardiovascular system can handle during physical exertion. It's a crucial metric for athletes, fitness enthusiasts, and anyone looking to exercise safely and effectively. Your max HR serves as the foundation for calculating your personal training zones, which determine how hard you should work during different types of exercise.
Unlike resting heart rate, which can improve significantly with training, your maximum heart rate is largely determined by genetics and decreases predictably with age. This decline occurs because the heart's electrical system changes over time, and the heart muscle becomes less responsive to adrenaline. On average, maximum heart rate decreases by about 0.7 to 1 beat per minute for each year of age after reaching adulthood.
Understanding your maximum heart rate allows you to:
- Calculate accurate training zones for different workout goals
- Monitor exercise intensity to avoid overtraining
- Ensure you're working hard enough to see fitness improvements
- Exercise safely, especially if you have health concerns
- Track cardiovascular fitness progress over time
Maximum Heart Rate by Age Chart
The following comprehensive chart shows estimated maximum heart rate values for different ages, along with corresponding training zones. For age-specific exercise guidelines, also see our exercise heart rate by age guide. These values are calculated using the Tanaka formula (208 - 0.7 × age), which research has shown to be more accurate than the traditional 220-age formula.
| Age | Max HR (BPM) | Fat Burn (60-70%) | Cardio (70-80%) | Hard (80-90%) | Peak (90-100%) |
|---|---|---|---|---|---|
| 18 | 195 | 117-137 | 137-156 | 156-176 | 176-195 |
| 20 | 194 | 116-136 | 136-155 | 155-175 | 175-194 |
| 25 | 191 | 114-133 | 133-152 | 152-171 | 171-191 |
| 30 | 187 | 112-131 | 131-150 | 150-168 | 168-187 |
| 35 | 184 | 110-128 | 128-147 | 147-165 | 165-184 |
| 40 | 180 | 108-126 | 126-144 | 144-162 | 162-180 |
| 45 | 177 | 106-124 | 124-141 | 141-159 | 159-177 |
| 50 | 173 | 104-121 | 121-138 | 138-156 | 156-173 |
| 55 | 170 | 102-119 | 119-136 | 136-153 | 153-170 |
| 60 | 166 | 100-116 | 116-133 | 133-149 | 149-166 |
| 65 | 163 | 98-114 | 114-130 | 130-146 | 146-163 |
| 70 | 159 | 95-111 | 111-127 | 127-143 | 143-159 |
| 75 | 156 | 93-109 | 109-124 | 124-140 | 140-156 |
| 80 | 152 | 91-106 | 106-122 | 122-137 | 137-152 |
For a personalized calculation based on your exact age, use our max heart rate calculator which provides results using multiple formulas.
Quick tip: The Tanaka formula (208 - 0.7 × age) is generally more accurate than the classic 220 - age formula, especially for adults over 40. For women, the Gulati formula may provide better estimates. Compare all formulas here.
How to Calculate Maximum Heart Rate
There are several formulas used to estimate maximum heart rate. Each has been developed through research studies and offers different levels of accuracy for various populations. Understanding these formulas helps you choose the most appropriate method for your situation. For an even more personalized approach, the Karvonen formula uses your resting heart rate alongside your max HR to calculate target heart rate zones.
The Traditional Formula: 220 - Age
The most widely known formula for calculating maximum heart rate is simply 220 minus your age. This formula has been used for decades and remains popular due to its simplicity.
Example: For a 40-year-old: 220 - 40 = 180 BPM maximum heart rate
However, research has shown this formula tends to overestimate max HR in younger adults and underestimate it in older adults. It was derived from observational data rather than rigorous scientific study, which is why newer formulas have been developed.
The Tanaka Formula: 208 - (0.7 × Age)
Published in 2001 by Dr. Hirofumi Tanaka and colleagues, this formula emerged from a meta-analysis of 351 studies involving nearly 19,000 subjects. It's considered more accurate than the traditional formula, particularly for older adults.
Example: For a 40-year-old: 208 - (0.7 × 40) = 208 - 28 = 180 BPM
The Tanaka formula is now recommended by many exercise physiologists and is the default formula in our calculator.
The Gulati Formula for Women: 206 - (0.88 × Age)
Dr. Martha Gulati developed this formula specifically for women after research showed that existing formulas were less accurate for females. Published in 2010, this formula is based on a study of over 5,000 women.
Example: For a 40-year-old woman: 206 - (0.88 × 40) = 206 - 35.2 = 171 BPM
Women using the Gulati formula often find their calculated zones feel more appropriate during exercise than those derived from gender-neutral formulas.
The HUNT Formula: 211 - (0.64 × Age)
This formula comes from the HUNT Fitness Study in Norway, which followed over 3,000 healthy adults. It tends to produce higher estimates and may be more accurate for people who are already physically active.
Example: For a 40-year-old: 211 - (0.64 × 40) = 211 - 25.6 = 185 BPM
Comparing Maximum Heart Rate Formulas
Different formulas can produce notably different results, especially at certain ages. Here's how they compare across the age spectrum:
| Age | 220 - Age | Tanaka | Gulati (Women) | HUNT |
|---|---|---|---|---|
| 20 | 200 | 194 | 188 | 198 |
| 30 | 190 | 187 | 180 | 192 |
| 40 | 180 | 180 | 171 | 185 |
| 50 | 170 | 173 | 162 | 179 |
| 60 | 160 | 166 | 153 | 173 |
| 70 | 150 | 159 | 144 | 166 |
As you can see, the differences between formulas become more pronounced with age. The traditional 220-age formula increasingly underestimates max HR as people get older, which could lead to training zones that are too easy for older adults.
Which Formula Should You Use?
| Formula | Best For | Based On | Accuracy |
|---|---|---|---|
| 220 - Age | Quick estimates | Observational data | Moderate; overestimates for young, underestimates for older adults |
| Tanaka (208 - 0.7 × age) | General population | Meta-analysis of 351 studies (18,712 subjects) | Good; most accurate for mixed populations |
| Gulati (206 - 0.88 × age) | Women | Study of 5,437 women | Good; specifically validated for females |
| HUNT (211 - 0.64 × age) | Physically active adults | HUNT Fitness Study, 3,320 healthy adults | Good; may be more accurate for fit individuals |
Factors That Affect Maximum Heart Rate
While age is the primary factor determining maximum heart rate, several other variables can influence your actual max HR:
Genetics
Your genes play a significant role in determining your maximum heart rate. Some people naturally have higher or lower max heart rates than what formulas predict. If your parents have unusually high or low max HRs, you likely share that characteristic.
Fitness Level
Interestingly, fitness level has minimal impact on maximum heart rate. However, well-trained athletes can sustain higher percentages of their max HR for longer periods. A trained athlete at 85% max HR might feel comfortable, while an untrained person at the same percentage might be exhausted.
Altitude
At high altitudes, reduced oxygen availability can affect heart rate response to exercise. Your heart may reach maximum rate more quickly, or you may find it harder to achieve your typical maximum due to the challenging conditions.
Heat and Humidity
Hot and humid conditions increase cardiovascular strain. Your heart rate will be higher at any given exercise intensity when it's hot outside, though your true maximum heart rate remains largely unchanged.
Medications
Certain medications, particularly beta-blockers used for blood pressure and heart conditions, can significantly lower maximum heart rate. If you take such medications, consult your healthcare provider about how to adjust your training zones accordingly.
Caffeine and Stimulants
Caffeine and other stimulants can temporarily elevate heart rate response to exercise but don't fundamentally change your maximum heart rate capacity.
How to Measure Your Actual Maximum Heart Rate
While formulas provide useful estimates, measuring your actual maximum heart rate gives you the most accurate data for training. However, max HR testing is extremely demanding and carries some risk, so it should be approached carefully.
Prerequisites for Testing
- Get medical clearance, especially if you're over 40 or have health concerns
- Be well-rested and properly hydrated
- Avoid caffeine and heavy meals for several hours before testing
- Have a reliable heart rate monitor
- Consider having a training partner present for safety
Field Test Protocol
One commonly used method for runners involves the following steps:
- Warm up thoroughly for 10-15 minutes at an easy pace
- Find a hill that takes 2-3 minutes to climb at a hard effort
- Run up the hill at a hard but sustainable pace, then jog back down
- Run up again at maximum effort, pushing as hard as you can
- Immediately run up a third time at absolute maximum effort
- Record the highest heart rate achieved
The highest reading from the third interval typically represents your maximum heart rate or very close to it.
Lab Testing
The most accurate method is a graded exercise test conducted in a laboratory setting, often called a VO2 max test. This involves exercising on a treadmill or bike while intensity gradually increases until you can't continue. Medical professionals monitor your heart rate, oxygen consumption, and other metrics throughout.
Understanding Heart Rate Training Zones
Once you know your maximum heart rate, you can calculate personalized training zones. These zones represent different intensity levels, each with specific physiological benefits. See our target heart rate chart for a complete breakdown by age, or read our heart rate training for beginners guide if you're just getting started:
Zone 1: Warm-up / Recovery (50-60% of Max HR)
This very light intensity zone is used for warm-ups, cool-downs, and active recovery. Exercise in this zone feels easy - you can hold a full conversation without any difficulty. It's perfect for recovery days and helps build a foundation of aerobic fitness.
Zone 2: Fat Burning (60-70% of Max HR)
In this zone, your body primarily uses fat as fuel. It's comfortable enough to maintain for long periods and is excellent for building endurance. You can still talk easily but might need to take occasional breaths mid-sentence. Long, slow distance training typically occurs in this zone.
Zone 3: Aerobic / Cardio (70-80% of Max HR)
This moderate intensity zone improves cardiovascular efficiency and aerobic capacity. Breathing becomes heavier, and conversation is limited to shorter sentences. This is a popular zone for steady-state cardio workouts and tempo runs.
Zone 4: Threshold (80-90% of Max HR)
Training in this zone improves speed and power. It's hard work - you can only speak in short phrases. This zone targets your anaerobic threshold, the point at which lactic acid starts accumulating faster than your body can clear it. Interval training often uses this zone.
Zone 5: Maximum (90-100% of Max HR)
This is all-out effort that can only be sustained for short periods. Speaking is nearly impossible. Zone 5 training improves maximum speed and power but should be used sparingly due to the high stress it places on your body.
Using Maximum Heart Rate for Different Training Goals
Weight Loss
For weight loss, many people focus on the "fat burning zone" (60-70% max HR). While it's true that a higher percentage of calories come from fat in this zone, higher intensity exercise (70-85% max HR) burns more total calories, which may be more effective for weight loss. A combination of both approaches often works best.
Improving Cardiovascular Fitness
To improve your overall cardiovascular fitness, spend the majority of your training time in Zones 2 and 3 (60-80% max HR). This builds your aerobic base efficiently without excessive strain. Add occasional Zone 4 workouts to push your fitness to higher levels.
Race Performance
Competitive athletes typically follow periodized training plans that incorporate all zones in strategic proportions. The 80/20 rule is popular: roughly 80% of training at lower intensities (Zones 1-2) and 20% at higher intensities (Zones 4-5).
General Health
For general health benefits, the American Heart Association recommends moderate-intensity exercise (50-70% max HR) for at least 150 minutes per week, or vigorous exercise (70-85% max HR) for at least 75 minutes per week.
Common Mistakes When Using Max Heart Rate
Relying Solely on Formulas
Remember that formulas provide estimates based on population averages. Your actual max HR could be 10-15 beats higher or lower than predicted. If your calculated zones don't feel right during exercise, trust your body and consider getting tested.
Training Too Hard Too Often
Many enthusiastic exercisers spend too much time in Zones 4 and 5, thinking harder is always better. This leads to overtraining, injury, and burnout. Most training should be in the moderate zones, with high-intensity work comprising a smaller portion of total volume.
Ignoring Day-to-Day Variation
Your heart rate response varies daily based on stress, sleep, hydration, and other factors. A heart rate that seems high at a given pace might simply indicate that your body needs more recovery, not that you're out of shape.
Using the Wrong Formula for Your Population
Women, older adults, and highly trained athletes may get more accurate results from specialized formulas. Don't assume the standard 220-age formula is appropriate for everyone.
Maximum Heart Rate and Age: Why It Declines
The decline in maximum heart rate with age is a natural physiological process that occurs regardless of fitness level. Several mechanisms contribute to this decline:
Changes in Heart Structure
As we age, the heart muscle becomes slightly stiffer and less compliant. The walls may thicken slightly, affecting how efficiently the heart can fill and empty with each beat.
Electrical System Changes
The heart's natural pacemaker (the sinoatrial node) and its electrical conduction system undergo age-related changes that affect how quickly the heart can beat.
Reduced Adrenaline Response
The heart becomes less sensitive to adrenaline and other stress hormones that typically increase heart rate during exercise. This blunted response contributes significantly to lower maximum heart rates in older adults.
The Good News
While you can't prevent the age-related decline in max heart rate, regular exercise helps maintain cardiovascular health and can improve other aspects of fitness. Many older athletes perform remarkably well by training intelligently within their age-appropriate zones.
Frequently Asked Questions
For healthy individuals, briefly reaching maximum heart rate during exercise is generally safe. However, sustained maximum effort is stressful and should be limited. If you have heart disease, high blood pressure, or other health conditions, consult your doctor before high-intensity exercise.
Maximum heart rate is largely determined by genetics and age, so it cannot be significantly increased through training. However, you can improve your ability to work at higher percentages of your max HR for longer periods through consistent training.
Formulas are based on averages, and individual variation is significant. Some people naturally have higher max heart rates. If you consistently see higher numbers than predicted, your actual max HR is probably higher than the formula suggests. Consider doing a proper max HR test to confirm.
The Tanaka formula (208 - 0.7 × age) is more accurate than the traditional formula for older adults. If you're over 40, this formula is recommended. Women of any age may benefit from using the Gulati formula.
Since max HR declines gradually with age, recalculating annually is sufficient for most people. If you've had significant health changes or notice that your training zones no longer feel appropriate, it may be worth reassessing sooner.
Key Takeaway: Your maximum heart rate decreases by about 0.7 BPM per year of age. Use the Tanaka formula (208 - 0.7 × age) for the most accurate estimate, or the Gulati formula if you're female. To know your true max HR, consider a supervised exercise test.
Conclusion
Understanding your maximum heart rate by age is fundamental to effective, safe exercise programming. While formulas provide useful starting points, remember that individual variation is significant. The Tanaka formula offers improved accuracy over the traditional 220-age method, especially for older adults, while women may benefit from the Gulati formula.
Use our target heart rate calculator to quickly determine your max HR using multiple formulas and calculate your personalized training zones. Whether your goal is weight loss, improved fitness, or athletic performance, training in the right heart rate zones will help you achieve better results while exercising safely.
Remember that heart rate is just one tool for monitoring exercise intensity. Combine it with perceived exertion and other metrics for a complete picture of your training. And always consult with a healthcare provider before starting a new exercise program, especially if you have existing health conditions.