Maximum Heart Rate Calculator
Calculate your maximum heart rate and exercise zones based on your age and gender.
Calculated values are based on statistical averages; individual MHR may vary by ±10–20 bpm. Those with cardiovascular disease should consult a doctor before starting an exercise programme.
Heart Rate Zones and Their Meaning
Knowing heart rate zones is essential for exercising at the right intensity. Each zone activates different energy systems and serves different training goals. Once your maximum heart rate is calculated, these zones are automatically determined.
50–60%: Active Recovery
Ideal for light walking or warm-up. Supports recovery after intense training.
60–70%: Fat-Burning Zone
Low-intensity cardio in this zone draws the majority of calorie expenditure from fat metabolism. It is a sustainable intensity for prolonged activity (45–90 min).
70–80%: Aerobic Zone
The most effective zone for improving cardiovascular capacity and endurance. Moderate-intensity running, cycling and swimming are sustainable in this range.
80–90%: Anaerobic Threshold
At this intensity lactic acid begins to accumulate in the muscles. Interval training and tempo runs sit in this zone; it increases VO₂ max capacity.
90–100%: Maximal Zone
For short sprints and HIIT (High-Intensity Interval Training). Inexperienced individuals are not recommended to remain in this zone for extended periods.
Formulas Used
| Formula | Equation | Target Group | Note |
|---|---|---|---|
| Fox (1971) | 220 − age | General use | Most common, simplest |
| Tanaka (2001) | 208 − (0.7 × age) | Male (research-based) | Recommended for fitness enthusiasts |
| Gulati (2010) | 206 − (0.88 × age) | Female | Female-specific, more accurate |
Which Formula Should We Use?
For general use, the Fox formula (220 − age) is sufficient. Tanaka is more accurate for sports enthusiasts; Gulati gives better results for women. The tool automatically prioritises the most appropriate formula based on gender selection.
Heart Rate Monitoring During Exercise
- A chest strap (heart rate monitor) provides the most accurate reading; wrist-based smartwatches may have an error margin of ±5%.
- Measure your resting heart rate first thing in the morning before getting out of bed; this is required for the Karvonen formula.
- 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; reduce your intensity in these conditions.