🇺🇸 AHA Formula 🇬🇧 BHF UK 🇦🇺 Heart Foundation Tanaka / Gulati
Heart Rate Zone Calculator
Calculate your maximum heart rate and five training zones for optimal exercise intensity. Different formulas are validated for different populations — the classic 220−age formula is increasingly replaced by more accurate alternatives.
Quick Answer
Classic formula: Max HR = 220 − age (AHA, BHF). More accurate: Tanaka = 208 − 0.7×age (better for older adults). Gulati = 206 − 0.88×age (validated for women, Mayo Clinic). For a 35-year-old: 185 bpm (Fox), 184 bpm (Tanaka), 175 bpm (Gulati). Target zone for cardiovascular benefit: 50–85% of max HR.
Heart Rate Guidelines by Country
| Country / Authority | Recommended Formula | Target Zone for Health |
|---|---|---|
| 🇺🇸 USA — AHA | Fox & Haskell: 220 − age | 50–85% of max HR; 150 min/week moderate |
| 🇬🇧 UK — BHF / NHS | Fox & Haskell: 220 − age | 50–85% of max HR; 150 min/week moderate aerobic |
| 🇨🇦 Canada — Heart & Stroke | Fox & Haskell: 220 − age | 50–85% max HR; 150 min/week of moderate activity |
| 🇦🇺 Australia — Heart Foundation | Fox & Haskell: 220 − age | 64–76% (moderate); 77–93% (vigorous) |
| 🇩🇪 Germany / 🇫🇷 France (EU) | European Heart Network: 220 − age or Tanaka | 60–80% of max HR for cardiovascular benefit |
| 🇯🇵 Japan — JCS | Tanaka formula preferred for older Japanese adults | 40–60% HRR (Karvonen method) for cardiac rehab |
| 🌍 WHO / ACSM Global | Tanaka (208 − 0.7×age) for research | 64–93% of max HR for moderate-to-vigorous exercise |
Max HR Formula Comparison
| Formula | Used By | Age 30 | Age 50 | Age 70 |
|---|---|---|---|---|
| Fox & Haskell (220 − age) | AHA, BHF, Heart Foundation AU | 190 | 170 | 150 |
| Tanaka (208 − 0.7×age) | Research use, older adults | 187 | 173 | 159 |
| Gulati (206 − 0.88×age) | Women — Mayo Clinic | 179 | 162 | 145 |
Frequently Asked Questions
What heart rate zone burns the most fat? ▾
Zone 2 (60–70% of max HR) is called the "fat burning zone" because at this intensity, fat provides a higher percentage of fuel compared to carbohydrate. However, total calorie burn is lower than at higher intensities. For maximum total fat loss, research suggests a combination: most training in Zone 2, with 1–2 sessions of Zone 4–5 interval training per week. This is consistent with guidance from the AHA, UK NHS, and sports science organizations globally.
Why is the 220 − age formula less accurate for women? ▾
The 220 − age formula was primarily derived from data on men. The Gulati formula (206 − 0.88 × age) was developed from a study of 5,437 asymptomatic women at the Mayo Clinic and published in Circulation (2010). It gives lower max HR values, particularly for women over 40. Using the male-derived formula for women may overestimate max HR and underestimate training intensity, potentially leading to overexertion.
Sources & Methodology
Target heart-rate zones use the age-predicted maximum heart rate and the percentage ranges recommended by the American Heart Association.
Standards and figures reviewed 2026.