Free Online Tinnitus Frequency Test: Find Your Exact Pitch in 5 Minutes
If you live with tinnitus, one question matters more than almost any other: what frequency is your tinnitus? Knowing this number changes everything — it tells you which notched sound therapy tracks will actually work, which masking sounds will help you sleep, and whether your tinnitus overlaps with speech frequencies (which explains why you struggle to follow conversations).
The problem? Most people never get their frequency tested. Clinics charge $150-300 for a "pitch match" test. Online tools are either inaccurate or hide the result behind a paywall.
That ends here. Our free online tinnitus frequency test takes about 5 minutes, works in any browser, requires no sign-up, and gives you your exact frequency instantly.
No email required • Works on phone, tablet, or desktop
Why Your Tinnitus Frequency Matters
Tinnitus isn't the same for everyone. For some it's a high-pitched whine around 8,000 Hz. For others it's a low hum at 500 Hz. Knowing your specific frequency unlocks three powerful benefits:
1. Notched Sound Therapy Becomes Targeted
Notched sound therapy works by removing your tinnitus frequency from music or noise, creating a "notch" that causes your auditory cortex to recalibrate. But the notch has to be centered on your frequency to work. If your tinnitus is at 6,000 Hz but you use a 4,000 Hz notch, the therapy targets the wrong area of your brain.
Once you know your frequency, you can generate a precisely notched sound in our free notched sound therapy tool.
2. Sound Masking Actually Works
Generic white noise masks all frequencies equally — which means most of that noise is irrelevant to your tinnitus. Narrowband noise centered on your frequency is dramatically more effective because it masks exactly what you're hearing, using less volume.
Our sound therapy tool lets you generate narrowband noise once you know your frequency.
3. You Can Explain Your Tinnitus to Doctors
"If you can tell an audiologist 'my tinnitus is at 5,800 Hz in my left ear,' you've just saved 15 minutes of guessing and got a more accurate treatment plan. It also helps you track changes over time — if your frequency shifts, that's medically relevant information.
How the Online Frequency Test Works
Our test uses the same pitch-matching method audiologists use in clinics, adapted for browser-based testing:
- Baseline calibration: The test plays a reference tone at 1,000 Hz so you learn what frequency sounds like in isolation.
- Bracketed search: The test plays a tone, you click "higher" or "lower" to indicate whether your tinnitus is higher or lower in pitch. The test narrows down rapidly.
- Fine-tuning: Once the bracket is narrow (within 500 Hz), the test switches to fine adjustments of 50-100 Hz to pinpoint your exact frequency.
- Confirmation: The test plays your identified frequency side-by-side with your tinnitus (in silent moments) to confirm the match.
The entire process takes 3-7 minutes. You get a result like: "Your tinnitus frequency is approximately 6,200 Hz in your right ear."
Is the Free Test Accurate?
The short answer: yes, for most people. Several factors affect accuracy:
- Headphones vs. speakers: Headphones give more accurate results. Speakers can create room reflections that interfere with pitch matching. We strongly recommend headphones.
- Tinnitus complexity: Some people have tinnitus at multiple frequencies, or a "noise-like" tinnitus that doesn't have a single pitch. The test identifies the dominant frequency.
- Hearing loss: If you have significant hearing loss at certain frequencies, you may not hear the test tones accurately in those ranges. The test will warn you if this occurs.
- Concentration: The test requires focus. If you're distracted or fatigued, your answers may be less consistent.
For most people with stable, tonal tinnitus, the result is within 200-500 Hz of what an audiologist would measure — more than close enough to use notched sound therapy effectively.
What to Do After You Get Your Frequency
Once you know your number, here's exactly what to do with it:
Step 1: Generate Notched Sound Therapy
Go to our notched sound therapy tool, enter your frequency, choose your base sound (white noise, pink noise, ocean waves, or brown noise), and click generate. Listen for 20-30 minutes daily for at least 4 weeks.
Step 2: Set Up Sleep Masking
Use our sound therapy tool to create narrowband noise at your frequency. Set a sleep timer for 30-45 minutes. This is the single most effective way to fall asleep when your tinnitus is loud.
Step 3: Track Changes Over Time
Tinnitus frequency can shift over time, especially if your underlying cause changes (e.g., medication adjustment, hearing aid use, or aging). Retake the frequency test every 3-6 months and note any changes. Our tinnitus tracker lets you log your frequency over time.
Common Tinnitus Frequencies (Reference)
While everyone is different, research shows some patterns:
| Frequency Range | Common Description | Typical Cause |
|---|---|---|
| 250-500 Hz | Low hum, rumble | Low-frequency hearing loss, Meniere's |
| 1,000-3,000 Hz | Tea kettle whistle, alarm | Noise exposure, age-related (partial) |
| 4,000-8,000 Hz | High-pitched ring, cricket | Noise exposure, age-related (common) |
| 8,000+ Hz | Electric whine, teee | Ototoxic medication, high-frequency loss |
Note: These are generalizations. Your tinnitus may not fit any of these patterns, and that's completely normal. The frequency test will tell you exactly where you fall.
Take the Test Now — It's Free
No sign-up, no email required, no hidden paywall. Our frequency test is free because we believe everyone with tinnitus deserves to know their numbers.
Pro tip: Take the test in a quiet room, wearing headphones, when you're not fatigued. And if your tinnitus shifts between ears or has multiple pitches, test each ear separately and note all frequencies — that's valuable information for your audiologist.