Working Out Max Heart Rate Calculator

Max Heart Rate (MHR) Calculator

Male / General Female Applying gender-specific formulas (like the Gulati formula for women) can improve accuracy over general estimates.

Estimated Maximum Heart Rate

0 BPM

Beats Per Minute

Your Target Training Zones

These zones are based on percentages of your estimated maximum heart rate.

Zone Intensity	Percentage Range	Target BPM Range
Very Light (Warm up/Recovery)	50% – 60%	– BPM
Light (Fat Burning)	60% – 70%	– BPM
Moderate (Aerobic)	70% – 80%	– BPM
Hard (Anaerobic Threshold)	80% – 90%	– BPM
Maximum (Performance/Speed)	90% – 100%	– BPM

Why Knowing Your Maximum Heart Rate Matters

Your Maximum Heart Rate (MHR) is the highest number of beats per minute your heart can achieve during maximal physical exertion. While the most accurate way to determine MHR is a medically supervised cardiac stress test, formulas provide a useful estimate for the general population to guide training intensities.

Knowing your estimated MHR is crucial for defining your personal "training zones." By exercising in specific heart rate zones based on a percentage of your maximum, you can target different fitness goals efficiently, whether that's improving cardiovascular health, burning fat, or increasing athletic performance speed.

Understanding the Formulas Used

This calculator uses different approaches depending on the input to provide a more tailored estimate than the basic "220 minus age" rule, which is often considered too generalized today.

• For Males / General use: The calculator utilizes the Tanaka formula (MHR = 208 – (0.7 × Age)). This is generally considered more accurate for a wider range of adult ages than the classic method.
• For Females: The calculator utilizes the Gulati formula (MHR = 206 – (0.88 × Age)). Research suggests this formula provides a better estimate for women's maximum heart rates compared to gender-neutral equations.

Disclaimer: These figures are estimates. Factors like genetics, fitness level, and medications can significantly influence your actual maximum heart rate. Always consult a physician before starting a new vigorous exercise program.

function calculateMHR() { var ageInput = document.getElementById("mhr-age").value; var genderInput = document.getElementById("mhr-gender").value; var resultsBox = document.getElementById("mhr-results-box"); var age = parseInt(ageInput); if (isNaN(age) || age 120) { alert("Please enter a valid age between 10 and 120."); resultsBox.style.display = "none"; return; } var mhr = 0; // Calculate MHR based on gender selection if (genderInput === "female") { // Gulati Formula for women: 206 – (0.88 * age) mhr = 206 – (0.88 * age); } else { // Tanaka Formula for general/male: 208 – (0.7 * age) mhr = 208 – (0.7 * age); } // Round to nearest whole number beat mhr = Math.round(mhr); // Display Main Result document.getElementById("mhr-output-bpm").innerText = mhr; // Calculate and Display Zones // Zone 1: 50-60% document.getElementById("zone1-low").innerText = Math.round(mhr * 0.50); document.getElementById("zone1-high").innerText = Math.round(mhr * 0.60); // Zone 2: 60-70% document.getElementById("zone2-low").innerText = Math.round(mhr * 0.61); // Slight overlap adjustment document.getElementById("zone2-high").innerText = Math.round(mhr * 0.70); // Zone 3: 70-80% document.getElementById("zone3-low").innerText = Math.round(mhr * 0.71); document.getElementById("zone3-high").innerText = Math.round(mhr * 0.80); // Zone 4: 80-90% document.getElementById("zone4-low").innerText = Math.round(mhr * 0.81); document.getElementById("zone4-high").innerText = Math.round(mhr * 0.90); // Zone 5: 90-100% document.getElementById("zone5-low").innerText = Math.round(mhr * 0.91); document.getElementById("zone5-high").innerText = mhr; // Show results container resultsBox.style.display = "block"; }