How is max heart rate calculated?

The most common formula is 220 minus your age in years. For a 30-year-old that gives 190 bpm. More precise formulas exist (e.g. Tanaka: 208 - 0.7×age) but 220-age is the standard starting point.

Is it safe to exercise at my max heart rate?

No — maximum heart rate is a ceiling, not a target. Most training happens at 50–90% of MHR depending on the zone.

Max Heart Rate Calculator

Calculate your maximum heart rate (220 minus age). Free, instant, no signup.

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How to use this tool

Enter age in the fields above.
Results update instantly as you type — or click Calculate.
Read your max heart rate and the full breakdown beneath it.

Estimate your maximum heart rate using the standard 220-minus-age formula. This value is used to set training zones for cardio and endurance workouts.

Frequently asked questions

How is max heart rate calculated?: The most common formula is 220 minus your age in years. For a 30-year-old that gives 190 bpm. More precise formulas exist (e.g. Tanaka: 208 - 0.7×age) but 220-age is the standard starting point.
Is it safe to exercise at my max heart rate?: No — maximum heart rate is a ceiling, not a target. Most training happens at 50–90% of MHR depending on the zone.

References & sources

Wikipedia: Heart rate