Max Heart Rate Calculator Male

by
Max Heart Rate Calculator for Men .mhr-calculator-wrapper { font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif; max-width: 800px; margin: 0 auto; padding: 20px; background-color: #f9fbfd; border-radius: 8px; box-shadow: 0 4px 12px rgba(0,0,0,0.1); } .mhr-header { text-align: center; margin-bottom: 30px; } .mhr-header h2 { color: #2c3e50; margin-bottom: 10px; } .mhr-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 20px; } @media(max-width: 768px) { .mhr-grid { grid-template-columns: 1fr; } } .mhr-input-group { margin-bottom: 20px; } .mhr-input-group label { display: block; margin-bottom: 8px; font-weight: 600; color: #34495e; } .mhr-input-group input, .mhr-input-group select { width: 100%; padding: 12px; border: 1px solid #bdc3c7; border-radius: 4px; font-size: 16px; box-sizing: border-box; } .mhr-input-group input:focus, .mhr-input-group select:focus { border-color: #3498db; outline: none; } .mhr-btn { width: 100%; padding: 14px; background-color: #e74c3c; color: white; border: none; border-radius: 4px; font-size: 18px; font-weight: bold; cursor: pointer; transition: background 0.3s; } .mhr-btn:hover { background-color: #c0392b; } .mhr-results { background-color: #fff; padding: 25px; border-radius: 8px; border: 1px solid #e0e0e0; margin-top: 20px; display: none; } .mhr-highlight { text-align: center; font-size: 42px; color: #e74c3c; font-weight: 800; margin: 10px 0; } .mhr-subtext { text-align: center; color: #7f8c8d; margin-bottom: 20px; } .mhr-zones-table { width: 100%; border-collapse: collapse; margin-top: 20px; } .mhr-zones-table th, .mhr-zones-table td { padding: 12px; text-align: left; border-bottom: 1px solid #ecf0f1; } .mhr-zones-table th { background-color: #34495e; color: white; } .mhr-zones-table tr:nth-child(even) { background-color: #f8f9fa; } .zone-badge { display: inline-block; padding: 4px 8px; border-radius: 4px; font-size: 12px; font-weight: bold; color: white; } .z1 { background-color: #95a5a6; } .z2 { background-color: #3498db; } .z3 { background-color: #2ecc71; } .z4 { background-color: #f1c40f; color: #333; } .z5 { background-color: #e74c3c; } .content-section { margin-top: 40px; line-height: 1.6; color: #333; } .content-section h3 { color: #2c3e50; border-bottom: 2px solid #e74c3c; padding-bottom: 10px; margin-top: 30px; } .formula-box { background: #ecf0f1; padding: 15px; border-left: 4px solid #3498db; margin: 15px 0; font-family: monospace; }

Max Heart Rate Calculator (Male)

Determine your maximum heart rate and training zones based on age and calculation method.

Fox Formula (Standard: 220 – Age) Tanaka (Scientific: 208 – 0.7 × Age) Gellish (Linear: 207 – 0.7 × Age) Fairbarn (Male Specific: 202 – 0.55 × Age)
Estimated Maximum Heart Rate (BPM)
0 BPM

Target Heart Rate Training Zones

Target ranges help you optimize training intensity based on your calculated max.

Zone Intensity Heart Rate Range (BPM) Benefit

Understanding Maximum Heart Rate for Men

Your Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can pump under maximum stress. For men, knowing this figure is crucial for defining effective heart rate zones for cardio, endurance, and fat-burning workouts.

While MHR varies based on genetics, fitness level, and age, using a formula provides a safe baseline for structuring exercise intensity. It is important to note that actual MHR can vary by +/- 10-15 beats from the calculated average.

Calculation Formulas Explained

This calculator offers several formulas often used in sports science:

  • Fox Formula (220 – Age): The most common and simplest method. While widely used, it tends to overestimate MHR for younger men and underestimate it for older men.
  • Tanaka Formula (208 – 0.7 × Age): Considered more accurate for healthy adults of varying ages. It smooths out the discrepancies found in the Fox formula.
  • Gellish Formula (207 – 0.7 × Age): Similar to Tanaka but derived from a different longitudinal study, offering a very linear regression for adult men.
  • Fairbarn Formula (202 – 0.55 × Age): Specifically derived from studies focused on gender differences, offering a male-specific regression line that is slightly more conservative for younger males.
Example: A 40-year-old male using the Tanaka method.
208 – (0.7 × 40) = 208 – 28 = 180 BPM

How to Use Training Zones

Once you know your Max Heart Rate, you can target specific biological adaptations:

  • Zone 1 (50-60%): Warm-up and recovery. Improves overall health and helps recovery after hard workouts.
  • Zone 2 (60-70%): Fat burning and basic endurance. Ideally, you can hold a conversation comfortably in this zone.
  • Zone 3 (70-80%): Aerobic fitness. Improves blood circulation and skeletal muscle efficiency.
  • Zone 4 (80-90%): Anaerobic threshold. Increases maximum performance capacity and lactate tolerance.
  • Zone 5 (90-100%): Maximum effort. Improves sprinting speed and neuromuscular power. Only sustainable for short bursts.

Note: Always consult a physician before starting a new exercise program, especially if you have a history of cardiovascular issues.

function calculateMaleMHR() { // 1. Get Input Values var ageInput = document.getElementById('maleAge'); var methodInput = document.getElementById('calcMethod'); var resultDiv = document.getElementById('mhrResult'); var displayDiv = document.getElementById('displayMaxHR'); var zonesBody = document.getElementById('zonesBody'); var age = parseFloat(ageInput.value); var method = methodInput.value; // 2. Validation if (!age || isNaN(age) || age 120) { alert("Please enter a valid age between 10 and 120."); return; } // 3. Calculation Logic var maxHR = 0; if (method === 'fox') { maxHR = 220 – age; } else if (method === 'tanaka') { maxHR = 208 – (0.7 * age); } else if (method === 'gellish') { maxHR = 207 – (0.7 * age); } else if (method === 'fairbarn') { // Male specific Fairbarn formula maxHR = 202 – (0.55 * age); } // Round to nearest whole number maxHR = Math.round(maxHR); // 4. Calculate Zones // Zone 1: 50-60% var z1_min = Math.round(maxHR * 0.50); var z1_max = Math.round(maxHR * 0.60); // Zone 2: 60-70% var z2_min = Math.round(maxHR * 0.60); var z2_max = Math.round(maxHR * 0.70); // Zone 3: 70-80% var z3_min = Math.round(maxHR * 0.70); var z3_max = Math.round(maxHR * 0.80); // Zone 4: 80-90% var z4_min = Math.round(maxHR * 0.80); var z4_max = Math.round(maxHR * 0.90); // Zone 5: 90-100% var z5_min = Math.round(maxHR * 0.90); var z5_max = maxHR; // 5. Update UI displayDiv.innerHTML = maxHR + " BPM"; // Generate Table HTML var tableHTML = "; tableHTML += 'Zone 1Very Light' + z1_min + ' – ' + z1_max + 'Warm up / Recovery'; tableHTML += 'Zone 2Light' + z2_min + ' – ' + z2_max + 'Fat Burning / Endurance'; tableHTML += 'Zone 3Moderate' + z3_min + ' – ' + z3_max + 'Aerobic Capacity'; tableHTML += 'Zone 4Hard' + z4_min + ' – ' + z4_max + 'Anaerobic Threshold'; tableHTML += 'Zone 5Maximum' + z5_min + ' – ' + z5_max + 'VO2 Max / Power'; zonesBody.innerHTML = tableHTML; resultDiv.style.display = 'block'; }

Leave a Comment