Male Max Heart Rate Calculator
.mhr-calculator-wrapper {
max-width: 800px;
margin: 0 auto;
padding: 20px;
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
background-color: #f9f9f9;
border: 1px solid #e0e0e0;
border-radius: 8px;
}
.mhr-header {
text-align: center;
margin-bottom: 25px;
}
.mhr-header h2 {
color: #2c3e50;
margin-bottom: 10px;
}
.mhr-input-section {
background: #ffffff;
padding: 25px;
border-radius: 8px;
box-shadow: 0 2px 5px rgba(0,0,0,0.05);
margin-bottom: 25px;
display: flex;
flex-direction: column;
align-items: center;
}
.mhr-form-group {
margin-bottom: 20px;
width: 100%;
max-width: 400px;
}
.mhr-form-group label {
display: block;
margin-bottom: 8px;
font-weight: 600;
color: #34495e;
}
.mhr-form-group input {
width: 100%;
padding: 12px;
border: 2px solid #bdc3c7;
border-radius: 6px;
font-size: 16px;
transition: border-color 0.3s;
box-sizing: border-box;
}
.mhr-form-group input:focus {
border-color: #3498db;
outline: none;
}
.mhr-btn {
background-color: #2980b9;
color: white;
border: none;
padding: 15px 30px;
font-size: 18px;
border-radius: 6px;
cursor: pointer;
transition: background-color 0.3s;
width: 100%;
max-width: 400px;
font-weight: bold;
}
.mhr-btn:hover {
background-color: #1a5276;
}
.mhr-results {
background-color: #fff;
padding: 25px;
border-radius: 8px;
border-left: 5px solid #27ae60;
box-shadow: 0 2px 5px rgba(0,0,0,0.05);
display: none;
margin-top: 20px;
}
.mhr-result-grid {
display: grid;
grid-template-columns: 1fr 1fr;
gap: 20px;
margin-bottom: 30px;
}
@media (max-width: 600px) {
.mhr-result-grid {
grid-template-columns: 1fr;
}
}
.mhr-card {
background: #f0f3f4;
padding: 15px;
border-radius: 6px;
text-align: center;
}
.mhr-card h4 {
margin: 0 0 10px 0;
color: #7f8c8d;
font-size: 14px;
text-transform: uppercase;
letter-spacing: 1px;
}
.mhr-value {
font-size: 32px;
font-weight: bold;
color: #2c3e50;
}
.mhr-unit {
font-size: 14px;
color: #7f8c8d;
}
.mhr-zones-table {
width: 100%;
border-collapse: collapse;
margin-top: 20px;
font-size: 15px;
}
.mhr-zones-table th, .mhr-zones-table td {
border: 1px solid #ecf0f1;
padding: 12px;
text-align: left;
}
.mhr-zones-table th {
background-color: #34495e;
color: white;
}
.mhr-zones-table tr:nth-child(even) {
background-color: #f8f9f9;
}
.mhr-article {
margin-top: 40px;
line-height: 1.6;
color: #444;
}
.mhr-article h3 {
color: #2c3e50;
margin-top: 30px;
border-bottom: 2px solid #3498db;
padding-bottom: 10px;
}
.mhr-article p {
margin-bottom: 15px;
}
.mhr-article ul {
margin-bottom: 20px;
padding-left: 20px;
}
.mhr-article li {
margin-bottom: 10px;
}
.error-msg {
color: #c0392b;
margin-top: 10px;
font-weight: bold;
display: none;
}
Your Estimated Max Heart Rate
Fox Formula (Standard)
0
Beats Per Minute (BPM)
Tanaka Formula (Scientific)
0
Beats Per Minute (BPM)
Your Training Zones (Based on Tanaka)
These zones help you target specific fitness goals, from fat burning to maximum performance.
| Zone |
Intensity |
Heart Rate Range (BPM) |
Benefit |
Understanding Max Heart Rate for Men
Knowing your Maximum Heart Rate (MHR) is the cornerstone of effective cardiovascular training. For men, calculating MHR provides a baseline to determine exercise intensity, ensuring that workouts are safe and effective. Whether you are a competitive athlete or just starting a fitness journey, understanding your limits prevents overtraining and cardiac stress.
The Formulas Used
This calculator utilizes two primary methods to estimate your MHR:
- The Fox Formula (220 – Age): This is the traditional standard used in most gyms and simple fitness trackers. While widely used, it tends to overestimate MHR for younger men and underestimate it for older men.
- The Tanaka Formula (208 – (0.7 × Age)): Published in 2001, this formula is generally considered more accurate for healthy adult men over the age of 40. It provides a "smoother" curve that better reflects physiological decline associated with aging.
Male Heart Rate Training Zones
Once you calculate your MHR, you can target specific zones to achieve different physiological adaptations:
- Zone 1 (50-60%): Very light activity. Used for warm-ups and recovery. Helps with blood flow and reduces soreness.
- Zone 2 (60-70%): The "Fat Burning" zone. At this intensity, your body relies primarily on fat as fuel. It improves general endurance.
- Zone 3 (70-80%): Aerobic zone. Improves cardiovascular capacity and stamina. This is the sweet spot for marathon training.
- Zone 4 (80-90%): Anaerobic zone. Training here increases your lactate threshold, allowing you to sustain high speeds for longer.
- Zone 5 (90-100%): Maximum effort. Sustainable only for very short bursts. Used for interval training to improve speed and power.
Factors Affecting MHR in Men
While age is the primary determinant in these calculations, other factors influence your true max heart rate. Genetics play a significant role; some men naturally have higher or lower maximums regardless of fitness level. High altitude can lower your achievable MHR, while stimulants (like caffeine) or stress might temporarily elevate heart rate responses. Always consult with a physician before beginning a vigorous exercise program, especially if you have a history of heart conditions.
function calculateMaleMHR() {
// 1. Get Input
var ageInput = document.getElementById('mhrInputAge');
var errorDiv = document.getElementById('mhrError');
var resultSection = document.getElementById('mhrResultSection');
var age = parseFloat(ageInput.value);
// 2. Validate Input
if (isNaN(age) || age 110) {
errorDiv.style.display = 'block';
resultSection.style.display = 'none';
return;
}
// Hide error if valid
errorDiv.style.display = 'none';
// 3. Calculation Logic
// Fox Formula: 220 – Age
var foxMHR = 220 – age;
// Tanaka Formula: 208 – (0.7 * Age)
var tanakaMHR = 208 – (0.7 * age);
// Round results to nearest whole number
foxMHR = Math.round(foxMHR);
tanakaMHR = Math.round(tanakaMHR);
// 4. Update Result Display
document.getElementById('resultFox').innerText = foxMHR;
document.getElementById('resultTanaka').innerText = tanakaMHR;
// 5. Generate Zones Table (Using Tanaka as it is generally more accurate for adults)
var baseMHR = tanakaMHR;
var tableBody = document.getElementById('mhrZonesBody');
tableBody.innerHTML = "; // Clear previous results
// Define Zones
var zones = [
{ name: "Zone 1", intensity: "50% – 60%", low: 0.50, high: 0.60, benefit: "Warm Up / Recovery" },
{ name: "Zone 2", intensity: "60% – 70%", low: 0.60, high: 0.70, benefit: "Fat Burn / Endurance" },
{ name: "Zone 3", intensity: "70% – 80%", low: 0.70, high: 0.80, benefit: "Aerobic Fitness" },
{ name: "Zone 4", intensity: "80% – 90%", low: 0.80, high: 0.90, benefit: "Anaerobic / Hardcore" },
{ name: "Zone 5", intensity: "90% – 100%", low: 0.90, high: 1.00, benefit: "Maximum Performance" }
];
for (var i = 0; i < zones.length; i++) {
var zone = zones[i];
var rangeLow = Math.round(baseMHR * zone.low);
var rangeHigh = Math.round(baseMHR * zone.high);
var row = document.createElement('tr');
row.innerHTML = '
' + zone.name + ' | ' +
'
' + zone.intensity + ' | ' +
'
' + rangeLow + ' – ' + rangeHigh + ' BPM | ' +
'
' + zone.benefit + ' | ';
tableBody.appendChild(row);
}
// Show results
resultSection.style.display = 'block';
}