Max Heart Rate How to Calculate

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Max Heart Rate Calculator

Male Female
Auto-Select Best Formula Fox Formula (220 – Age) Tanaka Formula (208 – 0.7 × Age) Gulati Formula (Women specific)

How to Calculate Max Heart Rate

Your Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can pump under maximum stress. Calculating this number is essential for defining your target heart rate zones, which allows you to train effectively, whether your goal is fat loss, endurance, or peak athletic performance.

Common Calculation Formulas

While a clinical stress test is the most accurate method, several mathematical formulas provide reliable estimates based on population data.

1. The Fox Formula (Standard)

This is the most widely known and simplest formula, often seen on gym equipment.

Formula: 220 - Age = MHR

Example: For a 40-year-old: 220 – 40 = 180 BPM.

2. The Tanaka Formula

Research suggests the Fox formula may underestimate MHR for older adults. The Tanaka equation is considered more accurate for a wider age range.

Formula: 208 - (0.7 × Age) = MHR

Example: For a 40-year-old: 208 – (0.7 × 40) = 208 – 28 = 180 BPM.

3. The Gulati Formula (For Women)

Since women generally have a different physiological response to exercise than men, the Gulati formula was developed to provide a more accurate estimate specifically for females.

Formula: 206 - (0.88 × Age) = MHR

Understanding Heart Rate Training Zones

Once you have your MHR, you can calculate your training zones. These zones represent intensities based on a percentage of your maximum heart rate.

  • Zone 1 (50-60%): Very Light. Used for warm-ups and recovery.
  • Zone 2 (60-70%): Light. The "Fat Burning" zone. Builds basic endurance and burns a higher percentage of calories from fat.
  • Zone 3 (70-80%): Moderate. Improves aerobic fitness and blood circulation.
  • Zone 4 (80-90%): Hard. Increases maximum performance capacity and anaerobic threshold.
  • Zone 5 (90-100%): Maximum. For short bursts of high-intensity interval training (HIIT). Use with caution.

Medical Disclaimer: This calculator provides estimates based on general population formulas. It does not account for individual health conditions, medications, or fitness levels. Always consult with a physician before starting a new exercise program, especially if you have a history of heart conditions.

function calculateHeartRate() { // 1. Get Input Values var ageInput = document.getElementById("mhrAge"); var genderInput = document.getElementById("mhrGender"); var formulaInput = document.getElementById("mhrFormula"); var resultDiv = document.getElementById("mhrResult"); var age = parseInt(ageInput.value); var gender = genderInput.value; var formula = formulaInput.value; // 2. Validation if (!age || isNaN(age) || age 120) { resultDiv.style.display = "block"; resultDiv.innerHTML = "Please enter a valid age between 10 and 120."; return; } // 3. Logic Selection var mhr = 0; var formulaUsedName = ""; // Auto selection logic if (formula === "auto") { if (gender === "female") { // Use Gulati for women as it's more specific mhr = 206 – (0.88 * age); formulaUsedName = "Gulati (Women-Specific)"; } else { // Use Tanaka for general accuracy over standard Fox mhr = 208 – (0.7 * age); formulaUsedName = "Tanaka (High Accuracy)"; } } else if (formula === "fox") { mhr = 220 – age; formulaUsedName = "Fox (Standard)"; } else if (formula === "tanaka") { mhr = 208 – (0.7 * age); formulaUsedName = "Tanaka"; } else if (formula === "gulati") { mhr = 206 – (0.88 * age); formulaUsedName = "Gulati"; } // Round the result mhr = Math.round(mhr); // 4. Calculate Zones var zone1_low = Math.round(mhr * 0.50); var zone1_high = Math.round(mhr * 0.60); var zone2_low = Math.round(mhr * 0.60); var zone2_high = Math.round(mhr * 0.70); var zone3_low = Math.round(mhr * 0.70); var zone3_high = Math.round(mhr * 0.80); var zone4_low = Math.round(mhr * 0.80); var zone4_high = Math.round(mhr * 0.90); var zone5_low = Math.round(mhr * 0.90); var zone5_high = mhr; // 5. Build Result HTML var htmlOutput = ""; htmlOutput += "

Estimated Max Heart Rate

"; htmlOutput += "
" + mhr + " BPM
"; htmlOutput += "Formula used: " + formulaUsedName + ""; htmlOutput += "

Your Training Zones

"; htmlOutput += ""; htmlOutput += ""; htmlOutput += ""; htmlOutput += ""; htmlOutput += ""; htmlOutput += ""; htmlOutput += ""; htmlOutput += ""; htmlOutput += "
ZoneIntensityRange (BPM)
Zone 1Warm Up / Recovery" + zone1_low + " – " + zone1_high + " bpm
Zone 2Fat Burning" + zone2_low + " – " + zone2_high + " bpm
Zone 3Aerobic" + zone3_low + " – " + zone3_high + " bpm
Zone 4Anaerobic" + zone4_low + " – " + zone4_high + " bpm
Zone 5Maximum Effort" + zone5_low + " – " + zone5_high + " bpm
"; // 6. Output to DOM resultDiv.style.display = "block"; resultDiv.innerHTML = htmlOutput; }

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