Heart Rate Calculator Calories

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Calories Burned by Heart Rate Calculator

Male Female
kg lbs
Estimated Calories Burned 0 kcal
function calculateCalories() { var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var weightUnit = document.getElementById('weightUnit').value; var heartRate = parseFloat(document.getElementById('heartRate').value); var duration = parseFloat(document.getElementById('duration').value); var gender = document.getElementById('gender').value; var resultDiv = document.getElementById('hrResult'); var calorieValue = document.getElementById('calorieValue'); if (isNaN(age) || isNaN(weight) || isNaN(heartRate) || isNaN(duration)) { alert("Please fill in all fields with valid numbers."); return; } // Convert weight to kg for standard formula var weightInKg = (weightUnit === "lbs") ? weight * 0.453592 : weight; var calories = 0; // Keytel et al. Formula (2005) if (gender === "male") { calories = ((-55.0969 + (0.6309 * heartRate) + (0.1988 * weightInKg) + (0.2017 * age)) / 4.184) * duration; } else { calories = ((-20.4022 + (0.4472 * heartRate) – (0.1263 * weightInKg) + (0.0740 * age)) / 4.184) * duration; } if (calories < 0) calories = 0; calorieValue.innerText = Math.round(calories); resultDiv.style.display = 'block'; }

How to Use the Heart Rate Calories Burned Calculator

Calculating your energy expenditure during exercise is one of the most effective ways to manage your fitness goals. While many machines at the gym provide estimates, using your actual heart rate (BPM) provides a much more personalized and accurate reading of how hard your body is working.

The Science Behind the Calculation

This calculator uses the widely recognized Keytel et al. formula, which factors in age, weight, heart rate, and duration. Research published in the Journal of Sports Sciences shows that there is a linear relationship between heart rate and oxygen consumption ($VO_2$), which can be translated into calorie burn.

  • Age: Your metabolic rate and maximum heart rate change as you age.
  • Weight: Moving a larger mass requires more energy, affecting the total burn.
  • Heart Rate: This is the most dynamic variable, representing the intensity of the cardiovascular effort.
  • Gender: Men and women generally have different muscle-to-fat ratios and cardiovascular efficiencies, which the formula accounts for.

Typical Calorie Burn Examples

Activity Level Avg BPM Est. Calories (30 min)
Brisk Walking 100 – 115 150 – 200 kcal
Steady Jogging 130 – 150 300 – 400 kcal
HIIT/Sprinting 160 – 180 450 – 550 kcal

Why Track BPM Instead of Distance?

Distance only tells half the story. If you run 5 miles at a slow pace vs. 5 miles at a sprinting pace, your calorie burn will differ significantly because of the metabolic demand. By tracking your heart rate, you are measuring the internal stress on your body, which is a direct proxy for the energy (calories) required to fuel that stress.

Frequently Asked Questions

Is this calculator 100% accurate?
While the Keytel formula is highly respected, no calculator is perfect. Factors like body fat percentage, environmental temperature, and current fitness level can influence the actual burn. However, it is significantly more accurate than using "average" tables.

What is a "Normal" heart rate for exercise?
For most healthy adults, a target heart rate for moderate intensity is 50-70% of your maximum heart rate. For vigorous activity, it is 70-85%. You can estimate your max HR by subtracting your age from 220.

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