Understanding and Calculating Your Max Heart Rate

The maximum heart rate is the highest number of beats per minute your heart can reach during intense physical exertion. Coaches, cardiologists, and endurance athletes rely on it to define safe training zones, to schedule recovery, and to compare cardiovascular fitness over time. While resting heart rate is influenced by lifestyle factors, the max heart rate primarily depends on your age because the heart gradually loses some of its pumping capacity over the years.

The classic method to estimate your max heart rate is 220 minus your age. This simple equation reflects a population-level average and is a helpful starting point for athletes and fitness enthusiasts. Some experts refine this with modifiers (e.g., subtracting a few extra beats for sedentary adults), but the core concept remains constant: subtract your chronological age from 220 to understand how fast your heart can safely beat during peak effort.

The calculator below implements this formula with validation so you can test multiple scenarios quickly. Calculate twice if you want to compare your current value against a different birthday or projected age in the coming years.

Real-world example: A 40-year-old runner has an estimated max heart rate of 180 bpm. That means training at 75% intensity (135 bpm) focuses on endurance, while near 90% (162 bpm) targets anaerobic power. Knowing the max heart rate helps customize the workout and recover without overreaching.

Scroll down to enter your own age and get the max heart rate estimate. Use the result to guide interval pacing, heart rate zones, or pulse monitoring during groups runs or gym sessions.