Max heart rate calculator
Enter your age and sex to estimate your maximum heart rate with four published formulas, plus 50 to 85 percent target ranges.
Nothing you type leaves your device. No sign-up, no limits.
| Formula | Max BPM | Moderate (50–70%) | Vigorous (70–85%) |
|---|
General wellness information, not medical advice. Results are estimates based on published formulas and ranges; they are not a diagnosis. Read more.
How to use the max heart rate calculator
- Enter your age. Every formula uses age as its only or main input.
- Choose your sex if you want the Gulati estimate. It was derived from a study of women and tends to run lower than 220 − age for women over 40.
- Compare the rows. The spread between formulas shows how uncertain any estimate is. Use the range, not one number.
Where the formulas come from
220 − age (Fox, 1971) was never meant as a precise rule but became the convention. Tanaka (2001) pooled 351 studies and found 208 − 0.7 × age fits adults better. Gulati (2010) studied 5,437 women and proposed 206 − 0.88 × age. Nes (2013) measured 3,320 healthy adults and found 211 − 0.64 × age.
Why your real maximum may differ
Genetics, fitness and medication all shift maximum heart rate, and age-based formulas have a standard deviation of about 10 to 12 beats. If you train seriously, a supervised maximal test or a hard interval session with a chest strap gives a better number. Never test your maximum if you have a heart condition without medical advice.
Wellness disclaimer. Pulse Tracker is intended for general wellness use only. It is not a medical device, is not FDA cleared or approved, and is not intended to diagnose, treat, cure or prevent any disease or condition. Blood pressure shown in the app is either a value you entered from your own cuff or an estimate derived from the pulse signal after cuff calibration; it is not a measurement and must not be used to make medical decisions. Read the full wellness disclaimer. Camera readings, estimates and classifications are for general information only and can be affected by movement, lighting, skin temperature and other factors. Do not use them to diagnose, treat or make decisions about a medical condition. Always consult a qualified healthcare professional, and call emergency services if you have chest pain, shortness of breath, fainting or other urgent symptoms.
Frequently asked questions
What is a normal max heart rate for my age?
Roughly 220 minus your age, give or take 10 to 20 beats. At 40 that is about 180; at 60 about 160.
Does max heart rate change with fitness?
Very little. Training lowers resting heart rate and raises the heart rate you can sustain, but the maximum is set mostly by age and genetics.
Which formula is most accurate?
Tanaka and Nes fit modern adult data slightly better than 220 − age. For women, Gulati is often closer. All are estimates.
Can an app measure my max heart rate?
Only during an all-out effort with a continuous monitor. A camera reading at rest cannot. Pulse Tracker measures resting heart rate and HRV; use a chest strap for maximal tests.
More free tools
Heart rate zone calculator
Free heart rate zone calculator. Enter your age (and resting heart rate for the Karvonen method) to get your max heart rate and all five training zones in BPM.
Open tool →Blood pressure calculator
Free blood pressure calculator. Enter systolic and diastolic to get the American Heart Association category, pulse pressure and mean arterial pressure, with what each result means.
Open tool →MAP calculator
Free mean arterial pressure calculator. Enter systolic and diastolic to get MAP and pulse pressure instantly, with the normal ranges and the formula explained.
Open tool →HRV calculator
Free HRV calculator. Paste R-R intervals in ms to get RMSSD, SDNN and pNN50, or enter your RMSSD and age to see where it falls against typical ranges.
Open tool →Tap BPM counter
Free online heart rate counter. Find your pulse at the wrist, tap the button with each beat, and see your BPM live. Or use the 15-second count mode. No camera, no sign-up.
Open tool →Breathing pacer
Free online breathing pacer. Follow the expanding circle for resonance breathing at 5.5 breaths per minute, box breathing or 4-7-8, with a session timer. No sign-up.
Open tool →Measure instead of calculating
Pulse Tracker reads your heart rate, HRV and respiratory rate from the iPhone camera in 30 seconds. Free, no account.
Download for iPhoneRequires iOS 17 or later · ★ 4.7 rating · Available in 8 languages