Estimate your Maximum Heart Rate (MHR) using research-backed formulas.
Neutral / General
Male
Female
Estimated Max Heart Rate (MHR)0 BPMFormula used: Tanaka et al.
Your Heart Rate Training Zones
Based on standard percentages of your MHR.
Zone
Intensity
Range (BPM)
Benefit
Understanding the Most Accurate Max Heart Rate Calculations
Calculating your Maximum Heart Rate (MHR) is the cornerstone of effective cardiovascular training. While the old "220 minus age" formula is widely known, modern exercise physiology research has determined it is often inaccurate, particularly for older adults and specific genders. This calculator utilizes the Tanaka Formula and the Gulati Formula to provide a more precise estimation.
Why Not Use "220 – Age"?
The Fox formula (220 – Age) was derived from a small dataset in 1971. It tends to underestimate MHR in fit individuals over 40 and overestimate it in younger individuals. For serious training, a more linear regression equation is required.
The Formulas Used
1. Tanaka Formula (General/Male)
MHR = 208 – (0.7 × Age)
Published in the Journal of the American College of Cardiology (2001), this meta-analysis of 351 studies is widely considered the gold standard for healthy adults.
2. Gulati Formula (Female Specific)
MHR = 206 – (0.88 × Age)
Research published in 2010 demonstrated that women often have a different physiological maximum than men. The Gulati formula provides a more accurate ceiling for female athletes.
Heart Rate Training Zones Explained
Zone 1 (Very Light): Warm-up and recovery. Aids in blood flow and muscle repair.
Zone 2 (Light): The "fat burning" zone. builds aerobic endurance and capillary density.
Zone 3 (Moderate): Improves blood circulation and skeletal muscle efficiency.
Zone 4 (Hard): Increases speed endurance and high-intensity tolerance. Lactate threshold training.
Zone 5 (Maximum): Short bursts of effort. Develops maximum performance and speed.
How to Use These Results
Once you have your estimated MHR, use a heart rate monitor or smartwatch during exercise to stay within your desired target zone. If you are training for a marathon, you might spend 80% of your time in Zone 2. If you are doing HIIT intervals, you will aim for Zone 4 and 5 spikes.
Note: These calculators provide estimates. The only way to determine your true absolute max heart rate is through a clinical stress test overseen by a physician.
function calculateMHR() {
// 1. Get input values
var ageInput = document.getElementById('mhrAge').value;
var gender = document.getElementById('mhrGender').value;
var resultDiv = document.getElementById('mhrResults');
var resultValue = document.getElementById('resultValue');
var formulaUsed = document.getElementById('formulaUsed');
var zonesBody = document.getElementById('zonesBody');
// 2. Validation
var age = parseFloat(ageInput);
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 5 and 120.");
return;
}
// 3. Calculation Logic
var maxHeartRate = 0;
var formulaName = "";
// Selection of most accurate formula based on literature
if (gender === 'female') {
// Gulati formula: 206 – (0.88 * age)
maxHeartRate = 206 – (0.88 * age);
formulaName = "Gulati Formula (Female Specific)";
} else {
// Tanaka formula: 208 – (0.7 * age)
// Used for Male and Neutral as it is more accurate than 220-age
maxHeartRate = 208 – (0.7 * age);
formulaName = "Tanaka Formula (2001)";
}
// Round the result
var mhrRounded = Math.round(maxHeartRate);
// 4. 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(mhrRounded * 0.90),
max: mhrRounded,
desc: "Maximum Performance",
color: "zone-red"
},
{
name: "Zone 4",
intensity: "80% – 90%",
min: Math.round(mhrRounded * 0.80),
max: Math.round(mhrRounded * 0.90) – 1,
desc: "Hard Anaerobic",
color: "zone-orange"
},
{
name: "Zone 3",
intensity: "70% – 80%",
min: Math.round(mhrRounded * 0.70),
max: Math.round(mhrRounded * 0.80) – 1,
desc: "Moderate Aerobic",
color: "zone-green"
},
{
name: "Zone 2",
intensity: "60% – 70%",
min: Math.round(mhrRounded * 0.60),
max: Math.round(mhrRounded * 0.70) – 1,
desc: "Fat Burning / Endurance",
color: "zone-blue"
},
{
name: "Zone 1",
intensity: "50% – 60%",
min: Math.round(mhrRounded * 0.50),
max: Math.round(mhrRounded * 0.60) – 1,
desc: "Warm Up / Recovery",
color: "zone-gray"
}
];
// 5. Update HTML Output
resultValue.innerHTML = mhrRounded + " BPM";
formulaUsed.innerText = "Calculated using: " + formulaName;
// Clear previous table rows
zonesBody.innerHTML = "";
// Populate table
for (var i = 0; i < zones.length; i++) {
var row = document.createElement('tr');
var cellZone = document.createElement('td');
cellZone.innerHTML = '' + zones[i].name;
var cellInt = document.createElement('td');
cellInt.innerText = zones[i].intensity;
var cellRange = document.createElement('td');
cellRange.innerText = zones[i].min + " – " + zones[i].max + " bpm";
var cellDesc = document.createElement('td');
cellDesc.innerText = zones[i].desc;
row.appendChild(cellZone);
row.appendChild(cellInt);
row.appendChild(cellRange);
row.appendChild(cellDesc);
zonesBody.appendChild(row);
}
// Show results container
resultDiv.style.display = "block";
}