Max Heart Rate Calculator

Max Heart Rate Calculator. Enter your age, gender, and optionally your resting heart rate to calculate your maximum heart rate (HRmax) and target heart rate zones. The calculator applies both the classic 220 − age formula and the more accurate Gellish formula, then breaks down your training intensity zones from Very Light to Very Hard — so you know exactly what heart rate range to hit for each workout goal. Also try the VO2 Max Calculator.

Results

Maximum Heart Rate (HRmax)

Very Light Zone (< 57%)

Light Zone (57–63%)

Moderate Zone (64–76%)

Hard Zone (77–95%)

Very Hard Zone (96–100%)

Heart Rate Reserve (HRR)

Results Table

What is maximum heart rate (HRmax)?

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. See also our Fitness Category — Resting Heart Rate.

Why can't I just use the '220 minus age' formula?

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.

What is a resting heart rate and why does it matter?

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.

Is resting heart rate different by age?

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.

How do I find my pulse or heart rate?

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.

What if my heart rate is too high or too low during exercise?

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.

Does exercise change my maximum heart rate?

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.

How do beta blockers affect maximum heart rate?

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. You might also find our MAP Calculator (Mean Arterial Pressure) useful.