Predicted Maximum Heart Rate Calculator

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Predicted Maximum Heart Rate Calculator

Estimate your peak cardiovascular capacity and optimize your training zones.

Male Female
Tanaka (Highly Recommended: 208 – 0.7 x Age) Fox (Standard: 220 – Age) Gulati (Specific for Women: 206 – 0.88 x Age) Gellish (Linear: 207 – 0.7 x Age)
Estimated Maximum Heart Rate
0
Beats Per Minute (BPM)

Target Training Zones

Zone Intensity Heart Rate (BPM)

Disclaimer: These are mathematical estimates. For medical accuracy, a clinical stress test is recommended.

Understanding Your Maximum Heart Rate (MHR)

Your Predicted Maximum Heart Rate is the highest number of beats per minute (BPM) your heart can safely reach under heavy stress during exercise. Knowing this number is the cornerstone of Heart Rate Zone Training, allowing you to tailor your workouts for specific goals like fat loss, endurance, or speed.

The Formulas Explained

  • Tanaka Formula: Considered more accurate for older adults than the standard formula. It uses the equation 208 – (0.7 x Age).
  • Fox Formula: The most common "quick" calculation: 220 – Age. While simple, it often overestimates MHR for older populations.
  • Gulati Formula: Developed specifically for women by Dr. Martha Gulati to account for physiological differences. It uses 206 – (0.88 x Age).
  • Gellish Formula: A linear regression model: 207 – (0.7 x Age), often used in clinical settings.

Heart Rate Training Zones

Once you know your MHR, you can divide your effort into five primary intensity zones:

  1. Zone 1 (50-60%): Very Light. Great for warm-ups, recovery, and active regeneration.
  2. Zone 2 (60-70%): Light (Fat Burn). The "sweet spot" for long-duration cardiovascular health and burning fat as fuel.
  3. Zone 3 (70-80%): Moderate (Aerobic). Improves aerobic capacity and muscle strength. You should be able to speak in short sentences.
  4. Zone 4 (80-90%): Hard (Anaerobic). Increases speed and high-intensity endurance. It feels "comfortably uncomfortable."
  5. Zone 5 (90-100%): Maximum (Red Line). Short bursts of all-out effort. Usually reserved for interval training or racing.

Example Calculation

If you are a 40-year-old male using the Tanaka formula:

  • Calculation: 208 – (0.7 × 40) = 208 – 28 = 180 BPM.
  • Fat Burn Zone (60%): 180 × 0.60 = 108 BPM.
  • Anaerobic Zone (85%): 180 × 0.85 = 153 BPM.
function calculateMHR() { var age = parseFloat(document.getElementById('userAge').value); var gender = document.getElementById('userGender').value; var formula = document.getElementById('calculationMethod').value; var mhr = 0; if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } // Calculation Logic if (formula === "fox") { mhr = 220 – age; } else if (formula === "tanaka") { mhr = 208 – (0.7 * age); } else if (formula === "gulati") { mhr = 206 – (0.88 * age); } else if (formula === "gellish") { mhr = 207 – (0.7 * age); } mhr = Math.round(mhr); // Display Results document.getElementById('mhrOutput').innerText = mhr; document.getElementById('mhrResults').style.display = 'block'; // Calculate and populate zones var zones = [ { name: "Zone 1: Very Light", intensity: "50-60%", min: 0.50, max: 0.60, color: "#e0e0e0" }, { name: "Zone 2: Fat Burn", intensity: "60-70%", min: 0.60, max: 0.70, color: "#c8e6c9" }, { name: "Zone 3: Aerobic", intensity: "70-80%", min: 0.70, max: 0.80, color: "#fff9c4" }, { name: "Zone 4: Anaerobic", intensity: "80-90%", min: 0.80, max: 0.90, color: "#ffccbc" }, { name: "Zone 5: Maximum", intensity: "90-100%", min: 0.90, max: 1.00, color: "#ffcdd2" } ]; var tableHtml = ""; for (var i = 0; i < zones.length; i++) { var zoneMin = Math.round(mhr * zones[i].min); var zoneMax = Math.round(mhr * zones[i].max); tableHtml += '' + '' + zones[i].name + '' + '' + zones[i].intensity + '' + '' + zoneMin + ' – ' + zoneMax + ' BPM' + ''; } document.getElementById('zonesTable').innerHTML = tableHtml; // Smooth scroll to results document.getElementById('mhrResults').scrollIntoView({ behavior: 'smooth' }); }

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