How to Calculate Calorie Burn from Heart Rate

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Heart Rate Calorie Burn Calculator

Estimate your energy expenditure based on average heart rate, age, and weight.

Male Female

Estimated Calories Burned:

0 kcal

How to Calculate Calorie Burn from Heart Rate

While many people use step counters or GPS to track activity, using your heart rate (HR) provides a much more personalized estimate of calorie burn. This is because heart rate is a direct indicator of how hard your cardiovascular system is working to deliver oxygen to your muscles during exercise.

The Science: The Keytel Formula

The most widely accepted mathematical models for calculating energy expenditure from heart rate were published in the Journal of Sports Sciences. These formulas take into account gender, age, weight, and average heart rate over a specific duration.

The Formulas:

  • Male: [ (Age × 0.2017) + (Weight × 0.1988) + (Heart Rate × 0.6309) — 55.0969 ] × Time / 4.184
  • Female: [ (Age × 0.074) — (Weight × 0.1263) + (Heart Rate × 0.4472) — 20.4022 ] × Time / 4.184

Example Calculation

Suppose a 35-year-old male weighing 80kg performs a 60-minute workout with an average heart rate of 150 BPM.

Variable Value
Age 35
Weight 80 kg
Avg Heart Rate 150 BPM
Duration 60 Minutes
Total Burned ~745 kcal

Factors That Influence Accuracy

While heart rate is a great proxy for intensity, several factors can skew the results:

  1. Fitness Level: Highly trained athletes often have a lower heart rate for the same amount of work, but their bodies may burn calories more efficiently.
  2. Ambient Temperature: Exercising in extreme heat can raise your heart rate even if the physical workload remains the same.
  3. VO2 Max: The formulas used assume a standard oxygen consumption efficiency. Individuals with high VO2 max values may find these calculations slightly conservative.
  4. Stress and Caffeine: Stimulants or psychological stress can elevate heart rate without a corresponding increase in muscle activity.

Why Use Heart Rate Over METs?

MET (Metabolic Equivalent of Task) values are generic averages for specific activities (like "running at 6mph"). However, a 6mph run for a beginner might push them to 90% of their max heart rate, while for a marathoner, it might be a light warm-up at 60%. Using heart rate captures this difference in individual effort, providing a more tailored result for your specific fitness journey.

function calculateHRCalories() { var gender = document.getElementById("hr_gender").value; var age = parseFloat(document.getElementById("hr_age").value); var weight = parseFloat(document.getElementById("hr_weight").value); var hr = parseFloat(document.getElementById("hr_rate").value); var time = parseFloat(document.getElementById("hr_duration").value); var resultDiv = document.getElementById("hr_result_container"); var output = document.getElementById("hr_calories_output"); if (isNaN(age) || isNaN(weight) || isNaN(hr) || isNaN(time) || age <= 0 || weight <= 0 || hr <= 0 || time <= 0) { alert("Please enter valid positive numbers for all fields."); return; } var calories = 0; if (gender === "male") { // Male formula: [ (Age x 0.2017) + (Weight x 0.1988) + (Heart Rate x 0.6309) — 55.0969 ] x Time / 4.184 calories = ((age * 0.2017) + (weight * 0.1988) + (hr * 0.6309) – 55.0969) * time / 4.184; } else { // Female formula: [ (Age x 0.074) — (Weight x 0.1263) + (Heart Rate x 0.4472) — 20.4022 ] x Time / 4.184 calories = ((age * 0.074) – (weight * 0.1263) + (hr * 0.4472) – 20.4022) * time / 4.184; } // Handle edge case where HR is too low for the formula (negative results) if (calories < 0) { calories = 0; } output.innerHTML = Math.round(calories) + " kcal"; resultDiv.style.display = "block"; }

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