Prefer not to say / Neutral
Male
Female
Used to refine formula accuracy.
Estimated Max Heart Rate (BPM)190Based on the standard formula
Target Heart Rate Training Zones
Zone
Intensity
Heart Rate Range (BPM)
Benefit
Understanding Your Max Heart Rate
Your Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can pump under maximum stress. It is a crucial metric for athletes and fitness enthusiasts to determine training intensity zones. While the most accurate way to determine MHR is a clinical stress test, mathematical formulas provide a reliable baseline for most people.
Note: This calculator provides an estimate. If you have a history of heart conditions or are beginning a new exercise regimen, consult a medical professional before training at maximum intensity.
Formulas Used in This Calculator
There are several ways to estimate MHR. This calculator dynamically selects the most appropriate formula based on your inputs:
Fox Formula (220 – Age): The traditional standard used for decades. It is simple but can vary in accuracy for older adults or highly fit individuals.
Tanaka Formula (208 – 0.7 × Age): Often considered more accurate for healthy adults over the age of 40.
Gulati Formula (206 – 0.88 × Age): specifically derived for women, as the standard formulas often overestimate MHR in females.
Heart Rate Training Zones Explained
Once you know your Max Heart Rate, you can optimize your workouts by training in specific "zones." Each zone represents a percentage of your MHR and triggers different metabolic reactions in the body.
Zone 1 (Very Light, 50-60%): Good for warm-ups, cool-downs, and active recovery. Aids in recovery and prepares the body for activity.
Zone 2 (Light, 60-70%): The "Fat Burning" zone. This intensity builds general endurance and trains the body to use fat as a primary fuel source.
Zone 3 (Moderate, 70-80%): Aerobic capacity. This improves blood circulation and heart strength. It's the "sweet spot" for cardio training.
Zone 4 (Hard, 80-90%): Anaerobic threshold. Training here improves your ability to sustain high speeds and handle lactic acid buildup.
Zone 5 (Maximum, 90-100%): Peak performance. This is for short bursts (intervals) and improves speed and neuromuscular power. It is not sustainable for long periods.
How to Use These Numbers
For weight loss and general fitness, aim to spend the majority of your time in Zones 2 and 3. If you are training for athletic performance or speed, incorporate interval sessions that push into Zones 4 and 5.
function calculateMaxHeartRate() {
// 1. Get Inputs
var ageInput = document.getElementById('mhr-age');
var genderInput = document.getElementById('mhr-gender');
var age = parseFloat(ageInput.value);
var gender = genderInput.value;
// 2. Validation
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 1 and 120.");
return;
}
// 3. Calculation Logic
var mhr = 0;
var formulaText = "";
// Selection logic for formula
if (gender === 'female') {
// Gulati Formula for women
// 206 – (0.88 * age)
mhr = 206 – (0.88 * age);
formulaText = "Calculated using the Gulati formula (Women specific)";
} else if (age > 40) {
// Tanaka Formula often better for age > 40
// 208 – (0.7 * age)
mhr = 208 – (0.7 * age);
formulaText = "Calculated using the Tanaka formula (Optimized for age)";
} else {
// Standard Fox Formula
// 220 – age
mhr = 220 – age;
formulaText = "Calculated using the standard Fox formula (220 – Age)";
}
// Round the result
mhr = Math.round(mhr);
// 4. Calculate Zones
// Zone 1: 50-60%
var z1_min = Math.round(mhr * 0.50);
var z1_max = Math.round(mhr * 0.60);
// Zone 2: 60-70%
var z2_min = Math.round(mhr * 0.60);
var z2_max = Math.round(mhr * 0.70);
// Zone 3: 70-80%
var z3_min = Math.round(mhr * 0.70);
var z3_max = Math.round(mhr * 0.80);
// Zone 4: 80-90%
var z4_min = Math.round(mhr * 0.80);
var z4_max = Math.round(mhr * 0.90);
// Zone 5: 90-100%
var z5_min = Math.round(mhr * 0.90);
var z5_max = mhr;
// 5. Update DOM
document.getElementById('result-mhr').innerHTML = mhr;
document.getElementById('result-formula-used').innerHTML = formulaText;
var tableBody = document.getElementById('mhr-zones-body');
var html = ";
html += '