Max Heart Rate Calculation by Age and Gender

Maximum Heart Rate Calculator

Male Female

function calculateHeartRate() { // Get inputs var ageInput = document.getElementById('mhrAge').value; var gender = document.getElementById('mhrGender').value; var resultDiv = document.getElementById('mhrResults'); var mhrDisplay = document.getElementById('mhrValue'); var formulaDisplay = document.getElementById('formulaUsed'); var tableBody = document.getElementById('zoneTableBody'); // Validate Input var age = parseFloat(ageInput); if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } // Calculations var maxHeartRate = 0; var formulaName = ""; if (gender === "female") { // Gulati Formula for Women: 206 – (0.88 * age) maxHeartRate = 206 – (0.88 * age); formulaName = "Formula: Gulati et al. (206 – 0.88 × Age)"; } else { // Tanaka Formula for Men (more accurate than 220-age): 208 – (0.7 * age) // Note: Standard 220-age is simpler, but Tanaka is generally preferred in modern sports science for adults. maxHeartRate = 208 – (0.7 * age); formulaName = "Formula: Tanaka et al. (208 – 0.7 × Age)"; } maxHeartRate = Math.round(maxHeartRate); // Calculate Zones // Zone 1: 50-60% // Zone 2: 60-70% // Zone 3: 70-80% // Zone 4: 80-90% // Zone 5: 90-100% var zones = [ { name: "Zone 5", intensity: "90% – 100%", min: Math.round(maxHeartRate * 0.90), max: maxHeartRate, benefit: "Max Performance / Speed", color: "#e74c3c" }, { name: "Zone 4", intensity: "80% – 90%", min: Math.round(maxHeartRate * 0.80), max: Math.round(maxHeartRate * 0.90) – 1, benefit: "Anaerobic Capacity", color: "#e67e22" }, { name: "Zone 3", intensity: "70% – 80%", min: Math.round(maxHeartRate * 0.70), max: Math.round(maxHeartRate * 0.80) – 1, benefit: "Aerobic Fitness / Endurance", color: "#f1c40f" }, { name: "Zone 2", intensity: "60% – 70%", min: Math.round(maxHeartRate * 0.60), max: Math.round(maxHeartRate * 0.70) – 1, benefit: "Fat Burning / Basic Endurance", color: "#3498db" }, { name: "Zone 1", intensity: "50% – 60%", min: Math.round(maxHeartRate * 0.50), max: Math.round(maxHeartRate * 0.60) – 1, benefit: "Warm Up / Recovery", color: "#95a5a6" } ]; // Render Results mhrDisplay.innerHTML = maxHeartRate; formulaDisplay.innerHTML = formulaName; // Render Table var tableHTML = ""; for (var i = 0; i < zones.length; i++) { tableHTML += ""; tableHTML += "" + zones[i].name + ""; tableHTML += "" + zones[i].intensity + ""; tableHTML += "" + zones[i].min + " – " + zones[i].max + ""; tableHTML += "" + zones[i].benefit + ""; tableHTML += ""; } tableBody.innerHTML = tableHTML; // Show Result Section resultDiv.style.display = "block"; }

Understanding Maximum Heart Rate (MHR)

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 appropriate training intensities. While the most accurate way to determine MHR is a clinical stress test, mathematical formulas provide a reliable estimate for most individuals.

Why Gender Matters in Calculation

For decades, the standard formula used was the simple "220 minus Age". However, medical research has shown that this formula often overestimates MHR for younger people and underestimates it for older adults. Furthermore, physiological differences between men and women necessitate different calculation methods for greater accuracy.

This calculator uses gender-specific logic to provide a more precise estimate:

For Men (Tanaka Formula):
MHR = 208 – (0.7 × Age)

For Women (Gulati Formula):
MHR = 206 – (0.88 × Age)

The Gulati formula is derived from a study of over 5,400 women and is widely considered more accurate for females than the traditional male-centric equations.

Heart Rate Training Zones Explained

Once you know your MHR, you can calculate your target heart rate zones to optimize your training:

• Zone 1 (50-60%): Ideal for warm-ups, cool-downs, and active recovery. This improves overall health and helps with recovery from harder workouts.
• Zone 2 (60-70%): The "Fat Burning" zone. Training here forces the body to use fat as a primary fuel source and builds basic endurance.
• Zone 3 (70-80%): Improves aerobic capacity and blood circulation. This is the sweet spot for marathon training and cardiovascular fitness.
• Zone 4 (80-90%): The anaerobic threshold zone. Training here improves your ability to sustain high speeds and handle lactic acid buildup.
• Zone 5 (90-100%): Maximum effort. This zone is for short bursts (intervals) to improve speed and neuromuscular coordination. It should be sustained for only short periods.

Safety Considerations

Please note that these calculations are estimates. Genetics, medication, and fitness levels can cause your actual MHR to vary significantly from the predicted value. Always consult a physician before starting a new exercise program, especially if you have a history of heart conditions.