Standard (Fox Formula: 220 – Age)
Tanaka Formula (208 – 0.7 × Age)
Hunt Formula (211 – 0.64 × Age)
The Fox formula is the most common. Tanaka is often considered more accurate for adults over 40.
Please enter a valid age between 15 and 100.
Estimated Maximum Heart Rate
0 bpm
Your Training Zones
Zone
Intensity
Target Range (bpm)
Benefit
Understanding Max Heart Rate for Men
Maximum Heart Rate (MHR) is the highest number of beats per minute (bpm) your heart can pump under maximum stress. For men engaged in fitness, athletics, or general health maintenance, knowing this metric is crucial for defining effective training zones. Unlike resting heart rate, which indicates cardiovascular efficiency, your max heart rate is largely determined by age and genetics.
The Formulas Explained
There are several mathematical models used to estimate MHR. While a clinical stress test is the only 100% accurate method, these formulas provide a strong baseline for training:
Fox Formula (220 – Age): This is the "gold standard" widely used in gyms and simple trackers. It assumes a linear decline in heart rate capability with age. It is simple but can carry a margin of error of +/- 10-12 bpm.
Tanaka Formula (208 – 0.7 × Age): Developed in 2001, this formula is often considered more accurate for healthy adults, particularly those over the age of 40, as it accounts for a slightly different curve in heart rate decline.
Hunt Formula (211 – 0.64 × Age): A newer formula derived from active individuals, which may be more suitable for men who are already physically active.
Training Zones for Men
Once you have calculated your MHR, you can optimize your workouts by targeting specific heart rate zones. This is known as zone training.
Zone 1: Very Light (50-60%)
Used for warm-ups, cool-downs, and active recovery. It helps with blood flow and muscle recovery without placing significant stress on the cardiovascular system.
Zone 2: Light / Fat Burn (60-70%)
This zone improves basic endurance and fat burning. The body learns to use fat as a primary fuel source. It is conversational—you should be able to speak in full sentences.
Zone 3: Moderate / Aerobic (70-80%)
The most effective zone for improving cardiovascular fitness. This intensity strengthens the heart and lungs. Speaking becomes harder, limited to short phrases.
Zone 4: Hard / Anaerobic (80-90%)
Used for interval training (HIIT). This zone improves VO2 max and lactate threshold. The body shifts to burning glycogen (carbohydrates) for fuel.
Zone 5: Maximum Effort (90-100%)
Sustainable for only very short bursts (sprints). This trains the neuromuscular system and maximum speed capabilities. It should be approached with caution, especially for men with underlying health conditions.
Safety Considerations
Before beginning any vigorous exercise program, especially one targeting Zone 4 or 5, men over 45 or those with a history of heart disease should consult a physician. The numbers provided by this calculator are estimates. If you feel dizzy, chest pain, or extreme shortness of breath, stop exercising immediately.
function calculateHeartRate() {
// Get input values
var ageInput = document.getElementById('ageInput');
var age = parseFloat(ageInput.value);
var formula = document.getElementById('formulaSelect').value;
var errorDisplay = document.getElementById('error-display');
var resultsArea = document.getElementById('results-area');
var maxHrDisplay = document.getElementById('max-hr-display');
var zonesBody = document.getElementById('zones-body');
// Reset previous state
errorDisplay.style.display = "none";
resultsArea.style.display = "none";
// Validation
if (isNaN(age) || age 110) {
errorDisplay.style.display = "block";
return;
}
// Calculate Max HR based on selected formula
var maxHR = 0;
if (formula === 'standard') {
// Fox Formula
maxHR = 220 – age;
} else if (formula === 'tanaka') {
// Tanaka Formula
maxHR = 208 – (0.7 * age);
} else if (formula === 'hunt') {
// Hunt Formula
maxHR = 211 – (0.64 * age);
}
// Round to nearest whole number
maxHR = Math.round(maxHR);
// Display Max HR
maxHrDisplay.innerText = maxHR;
// Calculate Zones
// Zone 1: 50-60%
var z1Min = Math.round(maxHR * 0.50);
var z1Max = Math.round(maxHR * 0.60);
// Zone 2: 60-70%
var z2Min = Math.round(maxHR * 0.60);
var z2Max = Math.round(maxHR * 0.70);
// Zone 3: 70-80%
var z3Min = Math.round(maxHR * 0.70);
var z3Max = Math.round(maxHR * 0.80);
// Zone 4: 80-90%
var z4Min = Math.round(maxHR * 0.80);
var z4Max = Math.round(maxHR * 0.90);
// Zone 5: 90-100%
var z5Min = Math.round(maxHR * 0.90);
var z5Max = maxHR;
// Generate Table HTML
var tableHTML = `