Fox Formula (Standard: 220 – Age)
Tanaka Formula (208 – 0.7 × Age)
Gellish Formula (207 – 0.7 × Age)
Estimated Maximum Heart Rate
0Beats Per Minute (bpm)
Target Training Zones
Zone
Intensity
Heart Rate Range (bpm)
Benefit
Understanding Max Heart Rate for Men
Knowing your Maximum Heart Rate (MHR) is the cornerstone of effective cardiovascular training. For men, calculating MHR helps define specific training zones, ensuring that you aren't under-training or risking injury by over-exerting yourself. Whether you are training for a marathon, trying to lose weight, or simply maintaining heart health, this metric provides the ceiling for your cardiovascular capacity.
Formulas Used in This Calculator
This calculator specifically offers multiple scientific methods to estimate the maximum heart rate for males:
Fox Formula (220 – Age): This is the most widely recognized standard. While simple to calculate, it provides a general baseline and is used by the American Heart Association.
Tanaka Formula (208 – 0.7 × Age): Published in 2001, this formula is often considered more accurate for adults over the age of 40, as it accounts for the non-linear decline of heart rate with age.
Gellish Formula (207 – 0.7 × Age): A linear equation that offers a slight variation on Tanaka, often used in clinical settings to refine accuracy for middle-aged men.
Training Zones Explained
Once your MHR is calculated, your training intensity is broken down into five distinct zones:
Zone 1 (50-60%): Very Light. Good for warm-ups and recovery.
Zone 2 (60-70%): Light. The "Fat Burning" zone. You can hold a conversation easily.
Zone 3 (70-80%): Moderate. Improves aerobic fitness and stamina. Breathing becomes heavier.
Zone 4 (80-90%): Hard. Increases maximum performance capacity. Sustainable for short periods.
Zone 5 (90-100%): Maximum. Used for interval training and sprinting. Sustainable for only seconds to minutes.
Factors Influencing Male Heart Rate
While age is the primary determinant in these formulas, other factors play a role. Genetics, altitude, and medication (such as beta-blockers) can significantly alter your actual maximum heart rate. It is important to note that these calculators provide an estimate. For a 100% accurate reading, a graded exercise stress test performed by a cardiologist or sports scientist is required.
function calculateMaleMHR() {
// 1. Get Input Values
var ageInput = document.getElementById("mhr_age").value;
var formula = document.getElementById("mhr_formula").value;
var errorDiv = document.getElementById("age_error");
var resultArea = document.getElementById("mhr_results_area");
var resultDisplay = document.getElementById("mhr_display_value");
var tableBody = document.getElementById("mhr_zone_table_body");
// 2. Validate Inputs
var age = parseFloat(ageInput);
// Reset state
errorDiv.style.display = "none";
resultArea.style.display = "none";
if (isNaN(age) || age 120) {
errorDiv.style.display = "block";
return;
}
// 3. Calculate MHR based on selected formula
var maxHeartRate = 0;
if (formula === "fox") {
// Fox Formula: 220 – Age
maxHeartRate = 220 – age;
} else if (formula === "tanaka") {
// Tanaka Formula: 208 – (0.7 * Age)
maxHeartRate = 208 – (0.7 * age);
} else if (formula === "gellish") {
// Gellish Formula: 207 – (0.7 * Age)
maxHeartRate = 207 – (0.7 * age);
}
// Round to nearest whole number
maxHeartRate = Math.round(maxHeartRate);
// 4. Calculate Zones
var zones = [
{ id: 1, name: "Very Light", pctMin: 0.50, pctMax: 0.60, benefit: "Warm-up / Recovery" },
{ id: 2, name: "Light", pctMin: 0.60, pctMax: 0.70, benefit: "Fat Burning / Endurance" },
{ id: 3, name: "Moderate", pctMin: 0.70, pctMax: 0.80, benefit: "Aerobic Fitness" },
{ id: 4, name: "Hard", pctMin: 0.80, pctMax: 0.90, benefit: "Anaerobic Threshold" },
{ id: 5, name: "Maximum", pctMin: 0.90, pctMax: 1.00, benefit: "Speed / Power" }
];
// 5. Generate Table HTML
var tableHTML = "";
for (var i = 0; i < zones.length; i++) {
var z = zones[i];
var minBpm = Math.round(maxHeartRate * z.pctMin);
var maxBpm = Math.round(maxHeartRate * z.pctMax);
tableHTML += "