Female Max Heart Rate Calculator
.fmhr-calculator-container {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
max-width: 800px;
margin: 0 auto;
padding: 20px;
background-color: #fdfdfd;
border: 1px solid #e0e0e0;
border-radius: 8px;
color: #333;
}
.fmhr-header {
text-align: center;
margin-bottom: 30px;
}
.fmhr-header h2 {
color: #d63384; /* Pinkish tone for female-specific branding cues */
margin: 0;
font-size: 28px;
}
.fmhr-header p {
color: #666;
font-size: 14px;
margin-top: 5px;
}
.fmhr-input-section {
background: #fff0f6;
padding: 25px;
border-radius: 8px;
margin-bottom: 25px;
border: 1px solid #ffdeeb;
}
.fmhr-form-group {
margin-bottom: 20px;
}
.fmhr-label {
display: block;
font-weight: 600;
margin-bottom: 8px;
color: #444;
}
.fmhr-input {
width: 100%;
padding: 12px;
border: 1px solid #ccc;
border-radius: 4px;
font-size: 16px;
box-sizing: border-box;
}
.fmhr-btn {
width: 100%;
padding: 15px;
background-color: #d63384;
color: white;
border: none;
border-radius: 4px;
font-size: 18px;
font-weight: bold;
cursor: pointer;
transition: background-color 0.3s;
}
.fmhr-btn:hover {
background-color: #b02a6c;
}
.fmhr-results {
display: none; /* Hidden by default */
margin-top: 30px;
animation: fadeIn 0.5s;
}
.fmhr-main-result {
text-align: center;
background-color: #333;
color: #fff;
padding: 20px;
border-radius: 8px;
margin-bottom: 20px;
}
.fmhr-main-result h3 {
margin: 0;
font-size: 18px;
font-weight: normal;
opacity: 0.9;
}
.fmhr-main-result .fmhr-value {
font-size: 48px;
font-weight: bold;
color: #ff85c0;
margin: 10px 0;
}
.fmhr-main-result .fmhr-unit {
font-size: 16px;
color: #ccc;
}
.fmhr-zone-table {
width: 100%;
border-collapse: collapse;
margin-top: 20px;
font-size: 15px;
}
.fmhr-zone-table th, .fmhr-zone-table td {
border: 1px solid #eee;
padding: 12px;
text-align: left;
}
.fmhr-zone-table th {
background-color: #f8f9fa;
color: #333;
}
.fmhr-zone-table tr:nth-child(even) {
background-color: #fcfcfc;
}
.fmhr-comparison {
margin-top: 20px;
padding: 15px;
background-color: #e6f7ff;
border: 1px solid #bae7ff;
border-radius: 6px;
font-size: 14px;
color: #0050b3;
}
.fmhr-article {
margin-top: 40px;
line-height: 1.6;
}
.fmhr-article h3 {
color: #333;
border-bottom: 2px solid #d63384;
padding-bottom: 8px;
margin-top: 30px;
}
@keyframes fadeIn {
from { opacity: 0; transform: translateY(10px); }
to { opacity: 1; transform: translateY(0); }
}
Estimated Maximum Heart Rate
0
Beats Per Minute (BPM)
Did you know? The standard formula (220 – Age) would estimate your max heart rate at 0 BPM. The Gulati formula used here is clinically proven to be more accurate for women.
Target Heart Rate Training Zones
Based on your calculated maximum, here are your intensity zones:
| Zone |
Intensity |
Heart Rate Range (BPM) |
Benefit |
How to Calculate Max Heart Rate for Females
For decades, the standard formula for calculating maximum heart rate (MHR) was simple: 220 minus age. However, medical research has shown that this formula, originally derived mainly from male subjects, often overestimates the maximum heart rate for women. This can lead to training zones that are too intense or unsafe.
The Gulati Formula
In 2010, Dr. Martha Gulati and colleagues published research specifically analyzing the heart rate response to exercise in women. They derived a new, gender-specific formula that is now widely accepted as the gold standard for females:
Max Heart Rate = 206 – (0.88 × Age)
This formula generally results in a slightly lower maximum heart rate than the traditional male-centric formula, providing a more accurate baseline for calculating training intensity zones.
Why Knowing Your Max Heart Rate Matters
Calculating your MHR is the first step in defining your Target Heart Rate Zones. These zones help you train effectively for specific goals:
- Fat Burning (Zones 1-2): Lower intensity exercise that relies primarily on fat as fuel. Great for endurance and recovery.
- Cardiovascular Fitness (Zone 3): Moderate intensity that improves lung capacity and heart strength.
- Performance/Anaerobic (Zones 4-5): High intensity for short bursts to improve speed and power (VO2 Max).
Using the correct calculator ensures you aren't overtraining or undertraining based on your biological needs.
function calculateFemaleHeartRate() {
// 1. Get Input
var ageInput = document.getElementById('userAge');
var age = parseFloat(ageInput.value);
// 2. Validation
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 1 and 120.");
return;
}
// 3. Calculation Logic
// Gulati Formula for Women: 206 – (0.88 * Age)
var maxHeartRateGulati = 206 – (0.88 * age);
// Standard Formula (Fox) for comparison: 220 – Age
var maxHeartRateStandard = 220 – age;
// Round results
var mhrFinal = Math.round(maxHeartRateGulati);
var mhrStdFinal = Math.round(maxHeartRateStandard);
// Calculate Zones based on Gulati result
var zone1Min = Math.round(mhrFinal * 0.50);
var zone1Max = Math.round(mhrFinal * 0.60);
var zone2Min = Math.round(mhrFinal * 0.60);
var zone2Max = Math.round(mhrFinal * 0.70);
var zone3Min = Math.round(mhrFinal * 0.70);
var zone3Max = Math.round(mhrFinal * 0.80);
var zone4Min = Math.round(mhrFinal * 0.80);
var zone4Max = Math.round(mhrFinal * 0.90);
var zone5Min = Math.round(mhrFinal * 0.90);
var zone5Max = mhrFinal;
// 4. Update DOM
document.getElementById('displayMaxRate').innerHTML = mhrFinal;
document.getElementById('standardComparison').innerHTML = mhrStdFinal;
// Build Table Rows
var tableHtml = ";
// Zone 1
tableHtml += '
';
tableHtml += '| Zone 1 | ';
tableHtml += 'Very Light (50-60%) | ';
tableHtml += '' + zone1Min + ' – ' + zone1Max + ' bpm | ';
tableHtml += 'Warm up, recovery, overall health | ';
tableHtml += '
';
// Zone 2
tableHtml += '
';
tableHtml += '| Zone 2 | ';
tableHtml += 'Light (60-70%) | ';
tableHtml += '' + zone2Min + ' – ' + zone2Max + ' bpm | ';
tableHtml += 'Fat burning, endurance base | ';
tableHtml += '
';
// Zone 3
tableHtml += '
';
tableHtml += '| Zone 3 | ';
tableHtml += 'Moderate (70-80%) | ';
tableHtml += '' + zone3Min + ' – ' + zone3Max + ' bpm | ';
tableHtml += 'Aerobic fitness, blood circulation | ';
tableHtml += '
';
// Zone 4
tableHtml += '
';
tableHtml += '| Zone 4 | ';
tableHtml += 'Hard (80-90%) | ';
tableHtml += '' + zone4Min + ' – ' + zone4Max + ' bpm | ';
tableHtml += 'Anaerobic capacity, speed | ';
tableHtml += '
';
// Zone 5
tableHtml += '
';
tableHtml += '| Zone 5 | ';
tableHtml += 'Maximum (90-100%) | ';
tableHtml += '' + zone5Min + ' – ' + zone5Max + ' bpm | ';
tableHtml += 'Power, short bursts, VO2 Max | ';
tableHtml += '
';
document.getElementById('zonesBody').innerHTML = tableHtml;
// Show Results
document.getElementById('resultContainer').style.display = 'block';
}