Calculate your Max Heart Rate (MHR) and Target Training Zones
Neutral / Standard Formulas
Male
Female
Tanaka Formula (Recommended for Adults)
Fox Formula (Traditional 220 – Age)
Gulati Formula (Specific for Women)
Estimated Max Heart Rate
0 BPM
Your Target Heart Rate Training Zones
Based on your calculated maximum, here are your training intensity zones:
Zone
Intensity
Heart Rate Range (BPM)
Benefit
Understanding Your Estimated Maximal Heart Rate
Your Maximal Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can pump under maximum stress. Knowing this number is the cornerstone of effective cardiovascular training, as it allows you to define specific heart rate zones to target fat loss, endurance, or anaerobic capacity.
Why Use a Calculator?
While a clinical stress test is the only way to measure MHR with 100% accuracy, it is expensive and requires medical supervision. Mathematical formulas provide a safe and reasonably accurate estimate for the general population to set training baselines.
The Formulas Used in This Calculator
Over the years, exercise physiologists have developed several formulas. This calculator employs the three most respected methods:
1. The Tanaka Formula (Recommended)
Published in 2001, this formula is widely considered more accurate for healthy adults than the traditional method.
MHR = 208 – (0.7 × Age)
2. The Fox Formula (Traditional)
This is the classic formula found in many older textbooks and gym charts. While simple, it tends to overestimate MHR for younger people and underestimate it for older adults.
MHR = 220 – Age
3. The Gulati Formula (For Women)
Research published in 2010 suggested that the traditional calculation overestimates MHR for women. The Gulati formula is specifically calibrated for female physiology.
MHR = 206 – (0.88 × Age)
Guide to Heart Rate Training Zones
Once you have your MHR, you can structure your workouts using these five zones:
Zone 1 (50-60%): Warm Up / Recovery. Very light effort. used for warming up or active recovery.
Zone 2 (60-70%): Fat Burning / Endurance. Comfortable pace, able to hold a conversation. Ideal for building a base aerobic level and burning fat.
Zone 3 (70-80%): Aerobic. Moderate effort. Breathing becomes heavier. Improves blood circulation and skeletal muscle efficiency.
Zone 4 (80-90%): Anaerobic / Threshold. Hard effort. Sustainable for short periods. Increases lactate threshold and performance speed.
Zone 5 (90-100%): Maximum Effort. All-out sprinting. feasible only for very short bursts. Develops maximum speed and power.
Safety Note
These figures are estimates. Factors like genetics, medications (such as beta-blockers), and fitness levels can influence your actual max heart rate. Always consult a physician before starting a new high-intensity exercise regimen.
function calculateHeartRate() {
// 1. Get Inputs
var ageInput = document.getElementById('hrAge');
var genderInput = document.getElementById('hrGender');
var formulaInput = document.getElementById('hrFormula');
var resultsArea = document.getElementById('resultsArea');
var displayMHR = document.getElementById('displayMHR');
var formulaUsedLabel = document.getElementById('formulaUsedLabel');
var zonesBody = document.getElementById('zonesBody');
var age = parseInt(ageInput.value);
var gender = genderInput.value;
var formula = formulaInput.value;
// 2. Validation
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 10 and 120.");
return;
}
// 3. Logic Selection
var mhr = 0;
var formulaName = "";
// Auto-correct formula if Gulati is selected but gender is male, or enforce Gulati if specifically requested
if (formula === 'gulati') {
mhr = 206 – (0.88 * age);
formulaName = "Gulati Formula (Women's Specific)";
} else if (formula === 'fox') {
mhr = 220 – age;
formulaName = "Fox Formula (Standard)";
} else {
// Default to Tanaka
mhr = 208 – (0.7 * age);
formulaName = "Tanaka Formula (Scientific Standard)";
}
// Round to nearest whole number
mhr = Math.round(mhr);
// 4. Update Display
displayMHR.innerHTML = mhr + " BPM";
formulaUsedLabel.innerHTML = "Calculated using: " + formulaName;
resultsArea.style.display = "block";
// 5. Calculate Zones
// Zone 1: 50-60%
var z1_low = Math.round(mhr * 0.50);
var z1_high = Math.round(mhr * 0.60);
// Zone 2: 60-70%
var z2_low = Math.round(mhr * 0.60);
var z2_high = Math.round(mhr * 0.70);
// Zone 3: 70-80%
var z3_low = Math.round(mhr * 0.70);
var z3_high = Math.round(mhr * 0.80);
// Zone 4: 80-90%
var z4_low = Math.round(mhr * 0.80);
var z4_high = Math.round(mhr * 0.90);
// Zone 5: 90-100%
var z5_low = Math.round(mhr * 0.90);
var z5_high = mhr;
// 6. Generate Table HTML
var html = "";
html += "