Heart Rate Zone Calculator for Weight Loss
Determine your optimal fat-burning zones using the Karvonen Formula.
Your Personalized Heart Rate Zones
Maximum Heart Rate (MHR): BPM
Heart Rate Reserve (HRR): BPM
| Zone | Intensity | Range (BPM) | Goal |
|---|---|---|---|
| Zone 1 | 50% – 60% | Warm-up / Recovery | |
| Zone 2 | 60% – 70% | Weight Loss / Fat Burn | |
| Zone 3 | 70% – 80% | Aerobic / Endurance | |
| Zone 4 | 80% – 90% | Anaerobic / Performance | |
| Zone 5 | 90% – 100% | Maximum Effort |
How to Calculate Heart Rate Zones for Weight Loss
When it comes to shedding pounds, not all exercise is created equal. Understanding how to calculate heart rate zones for weight loss allows you to train more efficiently by ensuring you are working at an intensity where your body preferentially uses fat as fuel.
What is the "Fat Burning Zone"?
The "Fat Burning Zone" is typically identified as Zone 2, which falls between 60% and 70% of your maximum heart rate. At this intensity, your body relies more on fat stores for energy rather than carbohydrates (glycogen). While higher intensities burn more total calories per minute, Zone 2 allows for longer duration workouts with less fatigue, making it the sweet spot for sustainable weight loss.
The Karvonen Formula Explained
Unlike simple formulas that only use your age, this calculator uses the Karvonen Formula. This method is more accurate because it factors in your Resting Heart Rate (RHR). By calculating your Heart Rate Reserve (HRR), we can tailor the zones to your specific cardiovascular fitness level.
Example Calculation:
If you are 40 years old with a resting heart rate of 70 BPM:
1. Max HR: 220 – 40 = 180 BPM
2. Heart Rate Reserve: 180 – 70 = 110 BPM
3. Fat Burn Low (60%): (110 x 0.60) + 70 = 136 BPM
4. Fat Burn High (70%): (110 x 0.70) + 70 = 147 BPM
Target range for weight loss: 136 to 147 beats per minute.
Tips for Maximum Weight Loss Results
- Consistency Over Intensity: Staying in Zone 2 for 45-60 minutes 3-4 times a week is often more effective for weight loss than high-intensity bursts that leave you exhausted after 10 minutes.
- Track Your Progress: Use a wearable heart rate monitor or chest strap to ensure you aren't over-exerting yourself and moving into an anaerobic zone.
- Morning RHR: To get the most accurate result, measure your resting heart rate immediately after waking up while still in bed.