Max Heart Rate Calculator

Maximum heart rate is the highest number of beats per minute your heart can reach during maximal effort. It depends mainly on age and serves as a reference point for setting training zones and controlling intensity.

The Fox method (220 - age) is simple but less accurate for older people. The Tanaka method (208 - 0.7 x age) is based on newer research and better reflects real HRmax, especially over the age of 40.

Heart rate reserve is the difference between maximum and resting heart rate (HRmax - resting HR). It is the basis of the Karvonen method and allows more personalised training zones.

The Karvonen method calculates training heart rate as the resting heart rate plus a percentage of heart rate reserve. By accounting for individual fitness, it is more accurate than a plain percentage of HRmax.

Measure it in the morning, right after waking, before getting out of bed. Count beats for 60 seconds or use a sports watch. A typical adult value is 60-80 bpm, dropping below 50 bpm in well-trained people.

It is roughly 60-70% of heart rate reserve, where the body draws a relatively high share of energy from fat. Remember, though, that overall calorie balance is the key factor for losing body fat.

The aerobic zone (up to about 80% of reserve) is endurance-building aerobic work. The anaerobic zone (above 80-90%) is high-intensity anaerobic effort that cannot be sustained for long.

No. They are statistical estimates. Actual HRmax can differ from the formula by up to 10-12 beats per minute. The most accurate measurement comes from a supervised stress test.

Healthy people can start at lower zones and gradually increase intensity. People with heart conditions or taking heart-rate-affecting medication should consult a doctor before intense training.

No. It provides indicative values for planning recreational training and does not replace professional diagnostics or an individual training plan.