Maximum Heart Rate (MHR) Calculator
🎯 Target Heart Rate Calculator
How to estimate your maximum heart rate
The most common age-based formulas provide an estimate, but no single formula is universally accurate for everyone.
Common Formulas
- Fox formula: MHR = 220 - Age.
- This is the simplest and most well-known formula, but it is also the least accurate. It may be off by 10 to 12 beats per minute and becomes less reliable with increasing age.
- Tanaka formula: MHR = 208 - (0.7 × Age).
- This formula is a more modern and accurate alternative for a general population, particularly for people over 40.
- Gulati formula (for women only): MHR = 206 - (0.88 × Age).
- Developed by Martha Gulati and her colleagues, this formula provides a more accurate estimate for women, as other formulas were historically based on data from men.
- Nes formula (for active people): MHR = 211 - (0.64 × Age).
- Based on data from the HUNT Fitness Study, this equation is considered more accurate than the traditional 220-age formula, especially for healthy and active adults.
Example calculation using the Tanaka formula
For a 45-year-old, the calculation would be:
MHR=208−(0.7×45)=208−31.5=176.5cap M cap H cap R equals 208 minus open paren 0.7 cross 45 close paren equals 208 minus 31.5 equals 176.5𝑀𝐻𝑅=208−(0.7×45)=208−31.5=176.5 bpm.
Most accurate way to determine MHR
For the most precise measurement, an exercise test supervised by a cardiologist or exercise physiologist is recommended. The test involves progressively increasing the intensity of exercise until your heart rate reaches its peak.
How to use maximum heart rate for exercise
Once you have an estimate of your MHR, you can find your target heart rate zones for different exercise intensities:
- Moderate intensity: 50%–70% of your MHR.
- Vigorous intensity: 70%–85% of your MHR.
Factors that influence maximum heart rate
While age is the most significant factor, other variables also play a role and contribute to individual differences:
- Genetics: Genetic predispositions can influence your cardiovascular health and heart rate response to exercise.
- Altitude: Exercising at higher altitudes can lower your MHR.
- Medication: Certain medications, especially beta-blockers for high blood pressure, can lower your heart rate.
- Size: Smaller individuals tend to have higher maximum heart rates, which is one reason women often have a higher MHR than men.
- Fitness level: A higher fitness level can lower your resting heart rate, but it does not increase your MHR. In fact, training can sometimes cause a slight decrease in MHR as the heart becomes more efficient.
