Maximum Heart Rate Calculator
Estimate your peak cardiovascular capacity
Male
Female
Your Estimated Results
Fox Formula (Standard):
— BPM
Tanaka Formula (More Accurate):
— BPM
Gulati Formula (Specific for Women):
— BPM
Target Training Zones (Based on Tanaka)
| Zone | Intensity | BPM Range |
|---|---|---|
| Zone 1 (Recovery) | 50-60% | — |
| Zone 2 (Fat Burn) | 60-70% | — |
| Zone 3 (Aerobic) | 70-80% | — |
| Zone 4 (Anaerobic) | 80-90% | — |
| Zone 5 (VO2 Max) | 90-100% | — |
How to Calculate Highest Heart Rate (MHR)
Your Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can safely reach under maximum stress. Knowing this number is the foundation for effective cardio training, as it allows you to define specific training zones for fat loss, endurance, or performance.
Common Formulas for Calculating MHR
While the only way to get a 100% accurate reading is through a clinical stress test, several mathematical formulas provide highly reliable estimates:
- The Fox Formula:
220 - Age. This is the most famous method, created in the 1970s. While simple, it often overestimates MHR for younger people and underestimates it for older adults. - The Tanaka Formula:
208 - (0.7 × Age). Developed in 2001, this formula is widely considered more accurate across all age groups because it accounts for the physiological slowing of the heart more precisely. - The Gulati Formula:
206 - (0.88 × Age). Research suggests that the standard formulas may overestimate MHR in women. Martha Gulati developed this formula specifically for female physiology.
Example Calculation
Suppose you are a 40-year-old male. Using the Tanaka method:
- Multiply age by 0.7:
40 × 0.7 = 28 - Subtract from 208:
208 - 28 = 180 BPM
If you were a 40-year-old female using the Gulati method:
- Multiply age by 0.88:
40 × 0.88 = 35.2 - Subtract from 206:
206 - 35.2 = 170.8 BPM
Why Training Zones Matter
Once you know your highest heart rate, you can target specific intensity levels:
- Moderate Intensity (50-70% of MHR): Ideal for warm-ups, recovery, and building basic cardiovascular health.
- Vigorous Intensity (70-85% of MHR): The "sweet spot" for improving aerobic capacity and burning significant calories.
- Maximum Intensity (85% + of MHR): Used for HIIT (High-Intensity Interval Training) to increase speed and power.
Medical Disclaimer: These calculations are estimates. Before starting a new high-intensity exercise program, especially if you have a history of heart conditions or are taking medication (like beta-blockers) that affects heart rate, please consult with a healthcare professional.