FCmax (esportes)
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
FCmax = 220 − idade
About this calculator
The Maximum Heart Rate Calculator estimates the highest number of heartbeats per minute your heart can achieve during intense exercise. It uses two widely recognized formulas: the Haskell formula (220 minus age) and the Tanaka formula (208 minus 0.7 times age). Both give similar results, but Tanaka's formula is considered more accurate for adults over 40. The result serves as a reference for prescribing training intensities, such as aerobic and anaerobic zones.
How it works: you enter your age in years, and the calculator applies both equations. The Haskell formula, proposed by Haskell and Fox in the 1970s, is the most traditional. The Tanaka formula, published in 2001, adjusts the estimate for a more linear decline in HRmax with aging. The result is given in beats per minute (bpm). Remember these are population estimates, not precise individual measurements.
When to use this calculator? It is useful for athletes, fitness professionals, and people starting cardiovascular training. With the estimated HRmax, you can calculate training zones: for example, 50-70% HRmax for moderate exercise and 70-85% for intense workouts. It is also used in clinical assessments for stress testing, but always under medical supervision. It does not replace an ergometric test.
Important precautions: actual HRmax varies with genetics, fitness level, medications, and health conditions. These formulas can overestimate or underestimate HRmax by up to 10-15 bpm for individuals. People with cardiovascular diseases, hypertension, or those taking beta-blockers should consult a doctor before using these values for training. The calculator is an educational tool, not a diagnosis.
Frequently asked questions
Which formula should I use: Haskell or Tanaka?
For most people, both are valid. Tanaka's formula is generally more accurate for adults over 40, while Haskell's is more traditional and widely used. You can use the average of both or follow your healthcare provider's recommendation.
Can the actual maximum heart rate be higher than the calculated one?
Yes, especially in well-trained athletes or young individuals. Genetics and fitness level can make actual HRmax up to 10-15 bpm above or below the estimate.
Can I use this value to set workouts without supervision?
Yes, for moderate activities if you are healthy. But for intense training or if you have heart conditions, consult a doctor. HRmax is a reference, not an absolute limit.
Does the calculator work for children and the elderly?
For children, formulas may not be accurate. For the elderly, Tanaka's formula is more suitable. In both cases, a stress test with a professional is ideal.
What if my heart rate exceeds the estimated HRmax?
If you feel fine, it can be normal during maximal effort. But if you experience dizziness, chest pain, or shortness of breath, stop and seek medical help. The estimated HRmax is a guide, not an exact value.