Maximum Heart Rate Calculator
Enter your age and sex to see your maximum heart rate and exercise heart rate zones.
This tool is for information only and does not replace a doctor. Results are based on statistical averages, and your own MHR may differ by ±10–20 bpm. If you have cardiovascular disease, talk to your doctor before starting an exercise programme.
Heart Rate Zones and Their Meaning
Heart rate zones tell you how hard you are exercising. Each zone uses different energy systems and suits a different training goal. Once your maximum heart rate is calculated, the zones are worked out automatically.
50–60%: Active Recovery
Suitable for light walking and warm-ups. Helps recovery after hard training.
60–70%: Fat-Burning Zone
In low-intensity cardio in this zone, a larger share of the calories burned comes from fat. You can keep this intensity up for long sessions (45–90 min).
70–80%: Aerobic Zone
The most effective zone for building cardiovascular capacity and endurance. You can keep up moderate running, cycling and swimming in this range.
80–90%: Anaerobic Threshold
At this intensity lactic acid begins to accumulate in the muscles. Interval training and tempo runs fall in this zone. Training here increases VO₂ max capacity.
90–100%: Maximal Zone
Used for short sprints and HIIT (High-Intensity Interval Training). Beginners should not stay in this zone for long.
Formulas Used
| Formula | Equation | Target Group | Note |
|---|---|---|---|
| Fox (1971) | 220 − age | General use | Most common, simplest |
| Tanaka (2001) | 208 − (0.7 × age) | Healthy adults (men and women) | The tool highlights this result for men |
| Gulati (2010) | 206 − (0.88 × age) | Female | Developed in women; the tool highlights this result for women |
Which Formula Should You Use?
The Fox formula (220 − age) is the most common and simplest method. The Tanaka formula was derived from data on healthy adults, men and women, both trained and sedentary; the Gulati formula was developed in women. The tool highlights Tanaka for men and Gulati for women and bases the target zones on that value.
Heart Rate Monitoring During Exercise
- A chest strap (heart rate monitor) gives the most accurate reading. Wrist-based smartwatches may be off by ±5%.
- Measure your resting heart rate first thing in the morning, before getting out of bed. The Karvonen (heart rate reserve) method uses this value. This tool calculates zones only as a percentage of maximum heart rate and does not ask for resting heart rate.
- To stay in the target zone during exercise, count your pulse for 10 seconds and multiply by 6.
- Hot weather, humidity and high altitude all raise heart rate. Lower your intensity in these conditions.