Your Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can safely achieve during maximum physical exertion. It is a critical metric used to define training zones, ensuring that your exercise is effective, safe, and aligned with your fitness goals.
While the traditional formula (220 minus age) is widely known, modern exercise science prefers more specific calculations to account for physiological differences between sexes.
How We Calculate Your MHR
This calculator utilizes updated formulas that are generally considered more accurate than the standard Fox equation:
Tanaka Formula (Men/General): 208 – (0.7 × Age). This is widely accepted for healthy adults.
Gulati Formula (Women): 206 – (0.88 × Age). Research suggests this formula is more accurate for predicting peak heart rate in women.
Heart Rate Training Zones
Training in specific heart rate zones allows you to target different physiological adaptations. Here is a breakdown of the zones calculated above:
Zone 1 (Very Light, 50-60%): Good for warm-ups, cool-downs, and active recovery. Helps with blood flow and overall health.
Zone 2 (Light, 60-70%): The "Fat Burning" zone. Builds basic endurance and aerobic capacity. You should be able to hold a conversation easily.
Zone 3 (Moderate, 70-80%): Improves aerobic fitness and blood circulation in skeletal muscles. Breathing becomes harder here.
Zone 4 (Hard, 80-90%): Increases anaerobic tolerance and high-speed endurance. Your muscles may start to feel tired due to lactate buildup.
Zone 5 (Maximum, 90-100%): Only sustainable for short bursts. Improves speed and neuromuscular power. Only for advanced training intervals.
Safety Precautions
These numbers are estimates based on population averages. Individual heart rates can vary significantly due to genetics, medication, and fitness levels. If you have a history of heart conditions, high blood pressure, or are new to exercise, please consult a physician before engaging in high-intensity training.
function calculateHeartRate() {
var ageInput = document.getElementById('ageInput');
var sexInput = document.getElementById('sexInput');
var resultDiv = document.getElementById('mhrResult');
var bpmDisplay = document.getElementById('bpmDisplay');
var formulaDisplay = document.getElementById('formulaUsed');
var zonesBody = document.getElementById('zonesBody');
var age = parseFloat(ageInput.value);
var sex = sexInput.value;
// Validation
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 1 and 120.");
return;
}
var maxHeartRate = 0;
var formulaName = "";
// Calculation Logic
if (sex === 'female') {
// Gulati Formula for Women: 206 – (0.88 * Age)
maxHeartRate = 206 – (0.88 * age);
formulaName = "Based on Gulati Formula (Women)";
} else {
// Tanaka Formula for Men/General: 208 – (0.7 * Age)
maxHeartRate = 208 – (0.7 * age);
formulaName = "Based on Tanaka Formula";
}
// Round to nearest whole number
maxHeartRate = Math.round(maxHeartRate);
// Display Main Result
bpmDisplay.innerHTML = maxHeartRate + " BPM";
formulaDisplay.innerHTML = formulaName;
// Calculate Zones
// Zone 1: 50-60%
var z1_min = Math.round(maxHeartRate * 0.50);
var z1_max = Math.round(maxHeartRate * 0.60);
// Zone 2: 60-70%
var z2_min = Math.round(maxHeartRate * 0.60);
var z2_max = Math.round(maxHeartRate * 0.70);
// Zone 3: 70-80%
var z3_min = Math.round(maxHeartRate * 0.70);
var z3_max = Math.round(maxHeartRate * 0.80);
// Zone 4: 80-90%
var z4_min = Math.round(maxHeartRate * 0.80);
var z4_max = Math.round(maxHeartRate * 0.90);
// Zone 5: 90-100%
var z5_min = Math.round(maxHeartRate * 0.90);
var z5_max = maxHeartRate;
// Build Table HTML
var tableHTML = "";
// Helper for rows
function createRow(zoneClass, zoneName, intensity, range, benefit) {
return '