Tanaka Maximum Heart Rate Calculator
Estimate maximum heart rate with the Tanaka formula, which better fits adult data than the older 220 minus age rule.
Enter Your Age
Results
Tanaka Max HR
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70 percent (endurance)
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85 percent (threshold)
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Classic 220 minus age gives -- bpm for comparison.
How the Tanaka Formula Works
Formula
Max HR = 208 - 0.7 x age
Step-by-step
- Multiply your age by 0.7.
- Subtract that value from 208 to estimate maximum heart rate.
- Use this max to build heart rate zones for training or wearable calibration.
Notes
The Tanaka equation reflects a slower decline in max heart rate with age, especially in trained adults. It often predicts higher values than 220 minus age.