How this calculator works
Maximum heart rate tends to fall with age, but the decline differs between people. Each formula here is a regression fitted to a different group. Haskell and Fox use the familiar 220 minus age. Nes applies a smaller age slope, Inbar and Tanaka sit between them, and the Oakland formula adds a small age-squared term. The page shows the selected formula as the main value and lists all five so you can see the spread before using a number in training.
Formula
Haskell and Fox: 220 - age. Inbar: 205.8 - 0.685 x age. Nes: 211 - 0.64 x age. Oakland: 192 - 0.007 x age squared. Tanaka, Monahan and Seals: 208 - 0.7 x age.
Worked example
At age 40, the formulas give 180 bpm for Haskell and Fox, 178.4 for Inbar, 185.4 for Nes, 180.8 for Oakland and 180 for Tanaka. The spread is about seven beats per minute, which is why a single formula is only a starting point.
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Frequently asked questions
Can I measure my maximum heart rate?
Yes, with a supervised maximal test or a hard field effort after a warm-up, but it carries risk and is not necessary for most recreational training. A recent hard race or time trial is a practical upper estimate.
Why do the formulas disagree?
They were derived from different populations, sample sizes and age ranges, and maximum heart rate varies with genetics, training and body size. No simple age formula captures that variation.
Does a higher maximum heart rate mean better fitness?
No. Maximum heart rate is not a fitness score. Two runners with very different maximums can have similar aerobic capacity; training paces and heart rate zones should be based on measured values when possible.