Female Max Heart Rate Calculator
.fhr-calculator-wrapper {
font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
max-width: 800px;
margin: 0 auto;
padding: 20px;
background: #fff;
border-radius: 8px;
box-shadow: 0 2px 10px rgba(0,0,0,0.1);
}
.fhr-input-section {
background: #f9f4f6;
padding: 25px;
border-radius: 8px;
margin-bottom: 30px;
border: 1px solid #e0d0d8;
}
.fhr-input-group {
margin-bottom: 20px;
}
.fhr-input-group label {
display: block;
margin-bottom: 8px;
font-weight: 600;
color: #333;
}
.fhr-input-group input, .fhr-input-group select {
width: 100%;
padding: 12px;
border: 1px solid #ccc;
border-radius: 4px;
font-size: 16px;
box-sizing: border-box;
}
.fhr-btn {
background-color: #d63384;
color: white;
border: none;
padding: 15px 30px;
font-size: 18px;
font-weight: bold;
border-radius: 4px;
cursor: pointer;
width: 100%;
transition: background-color 0.2s;
}
.fhr-btn:hover {
background-color: #b02a6b;
}
.fhr-results {
display: none;
margin-top: 20px;
animation: fadeIn 0.5s ease;
}
.fhr-main-result {
text-align: center;
background-color: #fff0f6;
padding: 20px;
border-radius: 8px;
border: 2px solid #d63384;
margin-bottom: 20px;
}
.fhr-main-result h3 {
margin: 0 0 10px 0;
color: #555;
}
.fhr-main-result .fhr-value {
font-size: 42px;
font-weight: bold;
color: #d63384;
}
.fhr-main-result .fhr-unit {
font-size: 18px;
color: #777;
}
.fhr-table-container {
overflow-x: auto;
}
.fhr-zone-table {
width: 100%;
border-collapse: collapse;
margin-top: 20px;
}
.fhr-zone-table th, .fhr-zone-table td {
padding: 12px;
text-align: left;
border-bottom: 1px solid #eee;
}
.fhr-zone-table th {
background-color: #f8f9fa;
color: #333;
}
.fhr-zone-table tr:hover {
background-color: #f9f4f6;
}
.fhr-article-content {
margin-top: 40px;
line-height: 1.6;
color: #333;
}
.fhr-article-content h2 {
color: #2c3e50;
margin-top: 30px;
}
.fhr-article-content h3 {
color: #d63384;
}
.fhr-note {
font-size: 0.9em;
color: #666;
font-style: italic;
margin-top: 10px;
}
@keyframes fadeIn {
from { opacity: 0; transform: translateY(10px); }
to { opacity: 1; transform: translateY(0); }
}
Female Max Heart Rate Calculator
Estimated Maximum Heart Rate (MHR)
0
Beats Per Minute (BPM)
Your Training Heart Rate Zones
Target heart rate zones calculated based on your maximum heart rate.
| Zone |
Intensity |
Range (%) |
Target Heart Rate (BPM) |
*Note: The Gulati formula (206 – 0.88 × Age) is specifically derived from research on women and is generally more accurate for females than the standard unisex formula.
Why Use a Female-Specific Heart Rate Calculator?
For decades, the standard formula for calculating Maximum Heart Rate (MHR) was the simple "220 minus age". However, recent cardiological research suggests this formula often overestimates MHR for women, particularly as they age. This calculator primarily uses the Gulati formula, derived from a study of over 5,000 asymptomatic women.
The Formulas Explained
- Gulati Formula (206 – 0.88 × Age): Published in 2010, this is widely considered the gold standard for predicting MHR in women. It accounts for the physiological differences in female heart aging.
- Fox Formula (220 – Age): The traditional method. It is simple but can be off by 10-15 beats per minute for many individuals.
- Tanaka Formula (208 – 0.7 × Age): A more modern unisex formula often used for active adults and athletes.
Understanding Heart Rate Zones
Knowing your MHR allows you to train effectively by targeting specific "zones". Each zone provides different metabolic benefits:
Zone 1: Very Light (50-60%)
Used for warm-ups and cool-downs. This zone aids in recovery and preparing the muscles for exercise without placing significant stress on the cardiovascular system.
Zone 2: Light / Fat Burn (60-70%)
Often called the "fat-burning zone." At this intensity, your body relies mainly on fat stores for energy. It is excellent for building basic endurance and can be sustained for long durations.
Zone 3: Moderate / Aerobic (70-80%)
This is the most effective zone for improving overall cardiovascular fitness. It strengthens the heart and lungs and improves the body's ability to transport oxygen.
Zone 4: Hard / Anaerobic (80-90%)
Training in this zone pushes your lactate threshold. It is hard to sustain for long periods and is typically used for interval training to improve speed and power.
Zone 5: Maximum (90-100%)
This is your peak effort, sustainable only for very short bursts (seconds to minutes). It is reserved for high-performance athletic training and sprinting.
Safety Disclaimer
These calculations provide estimates based on population averages. Individual heart rates can vary significantly due to genetics, fitness levels, and medications (such as beta-blockers). Always consult a healthcare professional before starting a new exercise regimen.
function calculateFemaleMHR() {
// 1. Get Input
var ageInput = document.getElementById('fhrAge');
var age = parseFloat(ageInput.value);
var formula = document.getElementById('fhrFormula').value;
var resultDiv = document.getElementById('fhrResults');
var displayMHR = document.getElementById('displayMHR');
var tableBody = document.getElementById('fhrZoneBody');
// 2. Validation
if (!age || isNaN(age) || age 120) {
alert("Please enter a valid age between 10 and 120.");
return;
}
// 3. Calculation Logic based on Formula Selection
var mhr = 0;
if (formula === 'gulati') {
// Gulati: 206 – (0.88 * age)
mhr = 206 – (0.88 * age);
} else if (formula === 'tanaka') {
// Tanaka: 208 – (0.7 * age)
mhr = 208 – (0.7 * age);
} else {
// Fox (Standard): 220 – age
mhr = 220 – age;
}
// Round MHR to nearest whole number
mhr = Math.round(mhr);
// 4. Calculate Zones (Percentages of MHR)
// Zone Structure: Name, Min%, Max%, Description
var zones = [
{ name: "Zone 1 (Very Light)", min: 0.50, max: 0.60, desc: "Warm Up / Recovery" },
{ name: "Zone 2 (Light)", min: 0.60, max: 0.70, desc: "Fat Burn / Endurance" },
{ name: "Zone 3 (Moderate)", min: 0.70, max: 0.80, desc: "Aerobic Fitness" },
{ name: "Zone 4 (Hard)", min: 0.80, max: 0.90, desc: "Anaerobic Performance" },
{ name: "Zone 5 (Maximum)", min: 0.90, max: 1.00, desc: "Peak Effort" }
];
// 5. Update HTML Output
displayMHR.innerHTML = mhr;
// Clear previous table rows
tableBody.innerHTML = "";
// Generate new table rows
for (var i = 0; i < zones.length; i++) {
var zone = zones[i];
var minBPM = Math.round(mhr * zone.min);
var maxBPM = Math.round(mhr * zone.max);
var row = "
" +
"| " + zone.name + " | " +
"" + zone.desc + " | " +
"" + (zone.min * 100) + "% – " + (zone.max * 100) + "% | " +
"" + minBPM + " – " + maxBPM + " bpm | " +
"
";
tableBody.innerHTML += row;
}
// Show results
resultDiv.style.display = "block";
// Scroll to results on mobile for better UX
resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}