The MAF 180 Formula calculates your individual aerobic ceiling: the heart rate above which your body stops burning fat and switches to glucose. Enter
your age, select the adjustment that fits your current situation, and your zone is the result.
You now have your MAF zone. The next question is whether your diet is allowing your body to actually use it. If your weight hasn't shifted despite consistent training, that's usually the answer.
Book a free 30-minute call with AndreThe MAF 180 Formula calculates your individual aerobic ceiling: the heart rate above which your body stops burning fat and switches to glucose. Enter your age, select the adjustment that fits your current situation, and your zone is the result.
Your MAF zone runs from 10 beats below your ceiling up to the ceiling itself. Every aerobic session stays inside that range. This is the intensity at which your body builds fat-burning capacity. Go above it and you switch fuel sources. Stay below it consistently and the adaptation happens.
For the full explanation of how the method works, what to expect in the first eight weeks, and why diet determines whether training produces results, read the complete guide:
Run slower to burn more fat: the MAF training method explained
Is the 180 Formula the same as Zone 2?
Similar intensity, different prescription method. Zone 2 uses blood lactate testing to find the aerobic threshold. The 180 Formula uses an age-based calculation as a practical alternative. In most cases the two produce similar numbers. The MAF formula gives you a usable starting point without lab access.
Do I need a heart rate monitor?
Yes. The method requires real-time feedback. A chest strap is most accurate. Wrist-based optical monitors work for most purposes. Training without a monitor is guessing, and guessing is how most men have been training for years.
My zone seems very slow. Is that right?
Yes. Most men who’ve been training at high intensity have an underdeveloped aerobic system. The zone will feel slow initially. Within 8 to 12 weeks of consistent training below the ceiling, your pace at the same heart rate will improve. That’s how you measure whether it’s working.
The MAF 180 Formula is a clinically-derived starting point, not a medical prescription. It produces a useful training ceiling for most men in their 40s and 50s. Individual variation exists, and the number may need calibration over time based on your actual response to training.
This calculator does not constitute medical advice. If you are managing a chronic health condition, recovering from illness or injury, or taking regular prescription medication, consult your doctor before beginning any new training programme. Men in the subtract-10 adjustment category should be especially conservative with intensity in the early weeks.
The formula was developed by Dr. Philip Maffetone for general aerobic training guidance. It is not a substitute for laboratory testing such as VO2 max assessment or blood lactate analysis, which will produce a more individually precise result.
Use the calculator above to discover your ideal MAF training zone range, then take the next step toward sustainable weight loss and optimal health. Whether you’re looking to drop 20+ kilos, boost your energy and libido, or simply maintain strength and mobility as you age, understanding your optimal training is the foundation of success.
The key is choosing suitable activity, staying within your personalized range, and maintaining consistency over time. Start today and experience the difference that the MAF training method can make in your life.
Discover how simple, personalized nutrition strategies can help you feel stronger, think clearer, and perform at your best.
When you start recognising the misinformation you’ve been fed, everything about your health begins to make sense. Gain the clarity and confidence to make choices that truly benefit your health.
Fill out your details below to download the free ebook
After ordering online, you will receive an email confirmation from eWAY containing your order details (if you have provided your email address).