How to Calculate Maximum Heart Rate by Age
Maximum heart rate = 220 - age. At 30 years old that is 220 - 30 = 190 bpm. A more accurate formula is the Tanaka equation: 208 - 0.7 x age.
Open the interactive Everyday Lifestyle tool →Common formula: HRmax = 220 - age
Key facts
| Common formula | HRmax = 220 - age |
|---|---|
| Age 30 | 190 bpm |
| Tanaka formula | 208 - 0.7 x age |
| Resting HR (adult) | 60-100 bpm |
Frequently asked questions
What is the max heart rate at 30?
About 190 bpm using 220 - 30; the Tanaka formula gives 208 - 0.7 x 30 = 187 bpm.
What is a target heart rate zone?
Often 50-85% of max. At 190 bpm max, a moderate zone is roughly 95-162 bpm.
Is 220 - age accurate?
It is a rough estimate. The Tanaka equation (208 - 0.7 x age) is generally more accurate.
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
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