Maximum Heart Rate (Tanaka)
“220 minus age” was a rough guess made in the 1970s without data; it reads high for the young and low for the old. Tanaka’s 208 − 0.7 × age was fitted to measurements and holds up much better past forty.
Your numbers
Max heart rate
177bpm
Difference
2bpm
Zone high
150bpm
Formula
Max heart rate = 208 − 0.7 × Age
Every formula carries about ±10 beats of individual variation. A real figure needs a graded exercise test.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| AgeAge in completed years — it shifts by one depending on the birthday. | 45 | 15 ~ 100 |
Step by step
Quick reference table
Results when only Age changes and everything else stays put.
| Age | Max heart rate (bpm) | Difference (bpm) | Zone high (bpm) |
|---|---|---|---|
| 22.5 | 192 | -5 | 163 |
| 33.8 | 184 | -2 | 157 |
| 45 | 177 | 2 | 150 |
| 67.5 | 161 | 8 | 137 |
| 90 | 145 | 15 | 123 |
What each result means
| Result | At default values |
|---|---|
| Max heart rate (bpm)Maximum heart rate estimated from age; individual variation is large. | 177 |
| Difference (bpm)The gap between two values — a quantity, not a rate. | 2 |
| Zone high (bpm)The top of the heart-rate band. | 150 |
Common mistakes
Every formula carries about ±10 beats of individual variation. A real figure needs a graded exercise test.
Glossary
- Age
- Age in completed years — it shifts by one depending on the birthday.
- Max heart rate
- Maximum heart rate estimated from age; individual variation is large.
- Difference
- The gap between two values — a quantity, not a rate.
- Zone high
- The top of the heart-rate band.
Frequently asked questions
Q. How is Maximum Heart Rate (Tanaka) calculated?
Max heart rate = 208 − 0.7 × Age — “220 minus age” was a rough guess made in the 1970s without data; it reads high for the young and low for the old. Tanaka’s 208 − 0.7 × age was fitted to measurements and holds up much better past forty.
Q. Can you walk through an example?
With Age 45, the answer is Max heart rate 177bpm.
Q. What do I need to enter?
Enter Age. The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only Age moves the answer to Age 22.5 → Max heart rate (bpm) 192 and Age 90 → Max heart rate (bpm) 145. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
Every formula carries about ±10 beats of individual variation. A real figure needs a graded exercise test.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.