Determining your Maximum Heart Rate (MHR) is the cornerstone of effective cardiovascular training. Whether you are an elite athlete or just starting a fitness journey, knowing your upper limit helps you define safe and effective heart rate zones. This calculator uses multiple industry-standard formulas to estimate your beats per minute (bpm) ceiling.
Male
Female
*Required for the Gulati formula calculation.
Estimated Maximum Heart Rate
Traditional Formula (Fox)
0 bpm
Commonly used for general fitness.
Tanaka Formula
0 bpm
Often considered more accurate for adults over 40.
Gulati Formula
0 bpm
Specifically calibrated for women.
Your Training Zones (Based on Tanaka MHR)
These zones help you target specific fitness goals using the Tanaka estimate.
Zone
Intensity
Heart Rate Range
Benefit
function calculateHeartRate() {
// 1. Get Inputs
var ageInput = document.getElementById('calc-age').value;
var sexInput = document.getElementById('calc-sex').value;
// 2. Validation
if (!ageInput || isNaN(ageInput) || ageInput 120) {
alert("Please enter a valid age between 10 and 120.");
return;
}
var age = parseFloat(ageInput);
// 3. Calculate MHR using different formulas
// Fox Formula: 220 – Age
var mhrFox = 220 – age;
// Tanaka Formula: 208 – (0.7 * Age)
var mhrTanaka = 208 – (0.7 * age);
// Gulati Formula (Women): 206 – (0.88 * Age)
// We calculate it regardless, but toggle display based on sex
var mhrGulati = 206 – (0.88 * age);
// 4. Display MHR Results
document.getElementById('result-fox').innerHTML = Math.round(mhrFox) + " bpm";
document.getElementById('result-tanaka').innerHTML = Math.round(mhrTanaka) + " bpm";
var gulatiContainer = document.getElementById('gulati-container');
if (sexInput === 'female') {
gulatiContainer.style.display = 'block';
document.getElementById('result-gulati').innerHTML = Math.round(mhrGulati) + " bpm";
} else {
gulatiContainer.style.display = 'none';
}
// 5. Calculate Training Zones (Using Tanaka as the baseline for the table as it's generally more robust for adults)
// You could allow the user to select the baseline, but to keep it simple we use Tanaka.
var baseMhr = mhrTanaka;
var z1Min = Math.round(baseMhr * 0.50);
var z1Max = Math.round(baseMhr * 0.60);
var z2Min = Math.round(baseMhr * 0.60);
var z2Max = Math.round(baseMhr * 0.70);
var z3Min = Math.round(baseMhr * 0.70);
var z3Max = Math.round(baseMhr * 0.80);
var z4Min = Math.round(baseMhr * 0.80);
var z4Max = Math.round(baseMhr * 0.90);
var z5Min = Math.round(baseMhr * 0.90);
var z5Max = Math.round(baseMhr); // Max is 100%
// 6. Generate Table HTML
var tableHtml = ";
// Zone 1
tableHtml += '
Zone 1
Very Light (50-60%)
' + z1Min + ' – ' + z1Max + ' bpm
Warm up, Recovery
';
// Zone 2
tableHtml += '
Zone 2
Light (60-70%)
' + z2Min + ' – ' + z2Max + ' bpm
Fat Burning, Endurance
';
// Zone 3
tableHtml += '
Zone 3
Moderate (70-80%)
' + z3Min + ' – ' + z3Max + ' bpm
Aerobic Capacity
';
// Zone 4
tableHtml += '
Zone 4
Hard (80-90%)
' + z4Min + ' – ' + z4Max + ' bpm
Anaerobic Threshold
';
// Zone 5
tableHtml += '
Zone 5
Maximum (90-100%)
' + z5Min + ' – ' + z5Max + ' bpm
Speed, Power (Short Bursts)
';
document.getElementById('zones-body').innerHTML = tableHtml;
// 7. Show Results Area
document.getElementById('results-area').style.display = 'block';
}
Formulas Used to Calculate Max Heart Rate
While the most accurate way to determine your maximum heart rate is a clinical stress test overseen by a cardiologist, several mathematical formulas provide reliable estimates for the general population. This calculator utilizes the three most cited methods:
1. The Fox Formula
This is the traditional standard most people know. It is simple to calculate but has a higher margin of error, especially for older adults.
Formula: 220 – Age
2. The Tanaka Formula
Published in 2001, the Tanaka equation is widely accepted in the medical community as being more accurate than the Fox formula for healthy adults across a wide range of ages.
Formula: 208 – (0.7 × Age)
3. The Gulati Formula
Research published in 2010 suggested that the traditional calculation overestimates maximum heart rate in women. The Gulati formula provides a gender-specific calculation to address this discrepancy.
Formula: 206 – (0.88 × Age)
Understanding Heart Rate Zones
Once you calculate your max heart rate, you can determine your training zones. Training in specific zones elicits different physiological adaptations:
Zone 1 (50-60%): Ideal for warm-ups and active recovery. This aids in blood flow and muscle repair.
Zone 2 (60-70%): Often called the "Fat Burning Zone." It builds basic endurance and teaches the body to utilize fat as fuel.
Zone 3 (70-80%): The aerobic zone. Training here improves blood circulation and skeletal muscle efficiency.
Zone 4 (80-90%): The anaerobic zone. This increases your VO2 max and lactate threshold, making you faster and stronger.
Zone 5 (90-100%): Maximum effort. Used for interval training to develop peak speed and neuromuscular coordination.
Why Your Max Heart Rate Matters
Knowing your numbers prevents overtraining and undertraining. If you are trying to improve your cardiovascular health but never push your heart rate above 60%, you may not see significant gains. Conversely, staying in Zone 4 or 5 for too long can lead to burnout or injury.
Disclaimer: These calculations are estimates. Genetics, medications (like beta-blockers), and fitness levels can significantly alter your actual maximum heart rate. Always consult a physician before beginning a new exercise program.