Maximum Heart Rate Calculator
Calculate your maximum heart rate and exercise zones based on your age and gender.
Exercise at the Right Intensity
To get the most out of exercise you need to work in the right heart rate zone. Too low a pulse provides insufficient stimulus; too high risks overloading yourself with injury or excessive fatigue. This tool calculates your maximum heart rate (MHR) and shows 5 different exercise zones based on it.
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.
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 |
How to Use Target Heart Rate Zones
50–60%: Active Recovery
Ideal for light walking or warm-up. Supports recovery after intense training and serves as the starting point for cardiovascular health.
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.
Heart Rate Measurement Tips
- 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 (heart rate reserve).
- 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.