Male
Female
Used specifically for the Gulati formula.
Your Estimated Maximum Heart Rate (MHR)
Tanaka Formula (Recommended)
0bpm
Formula: 208 − (0.7 × Age)
Fox Formula (Traditional)
0bpm
Formula: 220 − Age
Gulati Formula (Women Specific)
0bpm
Formula: 206 − (0.88 × Age)
Gellish Formula
0bpm
Formula: 207 − (0.7 × Age)
Training Zones (Based on Tanaka Method)
Use these zones to target specific fitness goals based on your estimated MHR.
Zone
Intensity
Heart Rate Range (BPM)
Benefit
function calculateMHR() {
var ageInput = document.getElementById('mhr-age');
var genderInput = document.getElementById('mhr-gender');
var ageError = document.getElementById('age-error');
var resultsArea = document.getElementById('mhr-results-area');
var age = parseFloat(ageInput.value);
var gender = genderInput.value;
// Validation
if (isNaN(age) || age 120) {
ageError.style.display = 'block';
resultsArea.style.display = 'none';
return;
} else {
ageError.style.display = 'none';
}
// 1. Fox Formula: 220 – Age
var foxResult = 220 – age;
// 2. Tanaka Formula: 208 – (0.7 * Age)
var tanakaResult = 208 – (0.7 * age);
// 3. Gellish Formula: 207 – (0.7 * Age)
var gellishResult = 207 – (0.7 * age);
// 4. Gulati Formula: 206 – (0.88 * Age) (Women specific)
var gulatiResult = 206 – (0.88 * age);
// Display MHR Results (Rounded)
document.getElementById('res-fox').innerText = Math.round(foxResult);
document.getElementById('res-tanaka').innerText = Math.round(tanakaResult);
document.getElementById('res-gellish').innerText = Math.round(gellishResult);
var gulatiCard = document.getElementById('gulati-card');
if (gender === 'female') {
gulatiCard.style.display = 'block';
document.getElementById('res-gulati').innerText = Math.round(gulatiResult);
} else {
// Optional: Hide Gulati for men or show with disclaimer.
// For cleaner UI, we hide it or we calculate it but mark it.
// Let's show it but the user might ignore it if male.
// Better UX: Show it regardless but label is "Women Specific".
document.getElementById('res-gulati').innerText = Math.round(gulatiResult);
}
// Calculate Training Zones based on TANAKA (usually most robust for general pop)
var baseMHR = tanakaResult;
// Zones
// Zone 1: 50-60%
var z1_min = Math.round(baseMHR * 0.50);
var z1_max = Math.round(baseMHR * 0.60);
// Zone 2: 60-70%
var z2_min = Math.round(baseMHR * 0.60);
var z2_max = Math.round(baseMHR * 0.70);
// Zone 3: 70-80%
var z3_min = Math.round(baseMHR * 0.70);
var z3_max = Math.round(baseMHR * 0.80);
// Zone 4: 80-90%
var z4_min = Math.round(baseMHR * 0.80);
var z4_max = Math.round(baseMHR * 0.90);
// Zone 5: 90-100%
var z5_min = Math.round(baseMHR * 0.90);
var z5_max = Math.round(baseMHR);
var zonesHTML =
'
Understanding Maximum Heart Rate Calculation Methods
Your Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can achieve during maximum physical exertion. Determining this number is crucial for defining training zones, ensuring safety during exercise, and measuring cardiovascular fitness. While the most accurate way to determine MHR is a clinical stress test, several mathematical formulas provide reliable estimates.
1. The Fox Formula (220 – Age)
The Fox formula is the most widely recognized method for calculating MHR. Developed in the 1970s, it is simple to calculate: 220 minus your age. However, research suggests this formula has a high standard deviation (up to ±12 bpm), often underestimating MHR for older adults and overestimating it for younger individuals.
2. The Tanaka Formula (208 – 0.7 × Age)
Published in 2001, the Tanaka formula is considered more accurate for a broader range of ages. It accounts for the non-linear decline of heart rate with age. The calculation is 208 minus (0.7 multiplied by age). Health professionals often recommend this method over the Fox formula for healthy adults.
3. The Gulati Formula (For Women)
Research has shown that the traditional formulas often overestimate MHR for women. The Gulati formula was developed specifically to address this discrepancy. The calculation is 206 minus (0.88 multiplied by age). If you are female, this result may provide a safer and more accurate baseline for your training zones.
4. The Gellish Formula
Similar to the Tanaka method, the Gellish formula (207 – 0.7 × Age) offers a linear regression equation that aligns closely with clinical data, particularly for individuals in middle age.
Why Your MHR Matters
Knowing your maximum heart rate allows you to exercise in specific "Heart Rate Zones." For example, fat burning typically occurs at 60-70% of your MHR, while cardiovascular endurance is built at 70-80%. Without an accurate MHR baseline, you may be training too intensely (risking injury) or not intensely enough (limiting progress).
Note: These calculators provide estimates. Factors like genetics, altitude, medication, and fitness level can influence your actual maximum heart rate. Always consult a physician before beginning a new high-intensity training regimen.