Max Heart Rate Calculator

Maximum heart rate is the highest number of times your heart can beat per minute during maximum physical exertion. It is used as a reference point to define exercise intensity zones and is an important marker in cardiovascular health assessments and fitness testing.

The classic 220 − age formula is simple but can overestimate HRmax in younger people and underestimate it in older adults. The Gellish formula (206.9 − 0.67 × age) is considered more accurate across a wider age range and is the default in this calculator. Neither formula, however, replaces a supervised maximal exercise test.

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are completely at rest — ideally measured first thing in the morning before getting out of bed. A lower RHR generally indicates better cardiovascular fitness. It is used in the Karvonen formula to personalise your target heart rate zones.

A normal resting heart rate for adults ranges from 60 to 100 bpm, though well-trained athletes can have resting rates as low as 40 bpm. Resting heart rate tends to increase slightly with age, but regular aerobic exercise can keep it lower and reduce cardiovascular risk.

Place two fingers (index and middle) on the inside of your wrist below the thumb, or on the side of your neck. Count the beats for 30 seconds and multiply by 2 to get your beats per minute. Many smartwatches and fitness trackers can measure heart rate continuously and automatically.

If your heart rate exceeds your HRmax or consistently runs very high at low effort levels, you should slow down and consult a healthcare provider. A heart rate that is too low during moderate exercise may indicate you can safely push harder. Anyone with heart conditions should get medical clearance before starting a new exercise program.

Maximum heart rate is largely determined by age and genetics and does not significantly increase with training. However, regular aerobic exercise improves your heart's efficiency, lowers resting heart rate, and allows you to sustain higher intensities more comfortably within your HRmax range.

Beta blockers are medications that slow the heart rate by blocking the effects of adrenaline. They can significantly reduce maximum heart rate, meaning standard age-based HRmax formulas will overestimate your true HRmax. If you are on beta blockers, speak with your doctor about appropriate target heart rate ranges for exercise.