How to Calculate Estimated Maximum Heart Rate

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Estimated Maximum Heart Rate Calculator

Male Female

Your Estimated Results:

Standard Formula (Fox): bpm

Tanaka Formula (Scientific): bpm

Gulati Formula (Specific for Women): bpm

Target Training Zones (Based on Tanaka):

Zone 1: Recovery (50-60%)
Zone 2: Aerobic (60-70%)
Zone 3: Threshold (70-80%)
Zone 4: Anaerobic (80-90%)
function calculateMHR() { var age = parseFloat(document.getElementById('mhr_age').value); var gender = document.getElementById('mhr_gender').value; if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } // Fox Formula: 220 – age var fox = 220 – age; // Tanaka Formula: 208 – (0.7 * age) var tanaka = 208 – (0.7 * age); // Gulati Formula (Specific to women): 206 – (0.88 * age) var gulati = 206 – (0.88 * age); document.getElementById('res_fox').innerText = Math.round(fox); document.getElementById('res_tanaka').innerText = Math.round(tanaka); var resultBox = document.getElementById('mhr_results'); var femaleBox = document.getElementById('female_formula_box'); resultBox.style.display = "block"; if (gender === "female") { femaleBox.style.display = "block"; document.getElementById('res_gulati').innerText = Math.round(gulati); } else { femaleBox.style.display = "none"; } // Training Zones based on Tanaka (generally considered more accurate) var base = tanaka; document.getElementById('zone1').innerText = Math.round(base * 0.5) + " – " + Math.round(base * 0.6) + " bpm"; document.getElementById('zone2').innerText = Math.round(base * 0.6) + " – " + Math.round(base * 0.7) + " bpm"; document.getElementById('zone3').innerText = Math.round(base * 0.7) + " – " + Math.round(base * 0.8) + " bpm"; document.getElementById('zone4').innerText = Math.round(base * 0.8) + " – " + Math.round(base * 0.9) + " bpm"; }

Understanding Your Maximum Heart Rate (MHR)

Estimated Maximum Heart Rate (MHR) is the highest number of beats per minute your heart can safely reach under heavy stress. Knowing this number is the foundation for creating effective cardiovascular training zones, whether you are trying to lose weight or improve athletic performance.

How to Calculate Estimated Maximum Heart Rate: The Formulas

There are several scientific methods used to estimate MHR. While a clinical stress test is the most accurate, these formulas offer a reliable baseline for most healthy adults:

  • The Fox Formula (220 – Age): This is the most common and simplest method. While widely used, it is often criticized for being less accurate in younger and older populations.
  • The Tanaka Formula (208 – 0.7 × Age): Developed in 2001, this formula is generally considered more precise for a broader range of ages and fitness levels.
  • The Gulati Formula (206 – 0.88 × Age): Research suggests that women's heart rates respond differently to exercise than men's. Martha Gulati's research led to this specific formula for biological females.

Why Your Heart Rate Matters

Training at specific percentages of your MHR helps you target different metabolic outcomes:

  • Fat Burning Zone (60-70%): At this intensity, your body uses a higher percentage of fat as fuel. Great for endurance and weight management.
  • Aerobic Zone (70-80%): Improves your cardiovascular system and increases your stamina and lung capacity.
  • Anaerobic Zone (80-90%): This high-intensity range improves your lactate threshold and speed.

Important Example Calculation

If you are a 40-year-old male, using the Tanaka Formula, the calculation would look like this:

  1. Multiply age by 0.7: 40 × 0.7 = 28
  2. Subtract that from 208: 208 – 28 = 180
  3. Result: Your estimated MHR is 180 beats per minute.

Disclaimer: This calculator provides estimates for educational purposes only. Always consult with a healthcare professional before starting a new high-intensity exercise program, especially if you have pre-existing heart conditions or are taking medications that affect heart rate.

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