Optimum Heart Rate for Weight Loss Calculator

Fat Burning Zone Calculator

Measure when sitting still for 5 minutes.

Your Personalized Results

Maximum Heart Rate

—

BPM

Weight Loss Zone (60-70%)

—

BPM

Recommendation: To maximize fat oxidation (weight loss), try to keep your heart rate between and beats per minute during your steady-state cardio sessions (e.g., brisk walking, light jogging).

function calculateFatBurningZone() { var age = parseFloat(document.getElementById('age').value); var restingHR = parseFloat(document.getElementById('restingHR').value); if (isNaN(age) || age 110) { alert("Please enter a valid age."); return; } if (isNaN(restingHR) || restingHR 150) { alert("Please enter a realistic resting heart rate."); return; } // Max HR Formula (Standard 220 – Age) var maxHR = 220 – age; // Karvonen Formula for more accuracy // Heart Rate Reserve (HRR) = Max HR – Resting HR var hrr = maxHR – restingHR; // Lower limit (60% of HRR + Resting HR) var targetLow = Math.round((hrr * 0.60) + restingHR); // Upper limit (70% of HRR + Resting HR) var targetHigh = Math.round((hrr * 0.70) + restingHR); document.getElementById('maxHR').innerText = maxHR; document.getElementById('targetZone').innerText = targetLow + " – " + targetHigh; document.getElementById('lowSpan').innerText = targetLow + " BPM"; document.getElementById('highSpan').innerText = targetHigh + " BPM"; document.getElementById('resultsArea').style.display = 'block'; }

To lose weight effectively, it is not just about how long you exercise, but how intensely you work. The "Fat-Burning Zone" is a specific heart rate range where your body primarily uses stored body fat as its main fuel source rather than carbohydrates. Using our optimum heart rate for weight loss calculator, you can find the exact pulse range to target during your workouts.

How the Heart Rate Zones Work

Exercise scientists generally categorize heart rate into five zones based on your Maximum Heart Rate (MHR). For weight loss specifically, we look at the following:

• Zone 1 (50-60% MHR): Warm-up and recovery. Very light intensity.
• Zone 2 (60-70% MHR): The Fat-Burning Zone. This is where fat oxidation is at its peak. It's sustainable for long durations.
• Zone 3 (70-80% MHR): The Aerobic Zone. Improves cardiovascular endurance and burns more total calories, though the percentage of fat burned decreases.
• Zone 4 & 5 (80%+ MHR): Anaerobic and Red-line zones. These are for high-intensity interval training (HIIT) and performance.

The Karvonen Formula: Why It Matters

Most generic charts use the formula "220 minus age." However, our calculator utilizes the Karvonen Formula, which incorporates your Resting Heart Rate (RHR). This is much more accurate because a person with a lower resting heart rate (usually a sign of higher fitness) will have a different target range than someone with a higher resting pulse.

Practical Example

Imagine a 40-year-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. 60% Intensity: (110 x 0.60) + 70 = 136 BPM
4. 70% Intensity: (110 x 0.70) + 70 = 147 BPM

For this individual, keeping their heart rate between 136 and 147 BPM is the "sweet spot" for burning fat during steady-state activities like jogging or cycling.

Tips for Success

To get the most out of your weight loss journey, follow these expert tips:

• Consistency is Key: Aim for 30–60 minutes in the fat-burning zone, 3 to 5 times a week.
• Monitor Your Progress: Use a wearable fitness tracker or chest strap to stay within your calculated zone.
• Don't Ignore Diet: While staying in the fat-burning zone helps utilize fat stores, a caloric deficit is still required for overall weight loss.
• Mix in Strength Training: Building muscle increases your resting metabolic rate, helping you burn more fat even while sleeping.

Disclaimer: Always consult with a healthcare professional before starting a new exercise regimen, especially if you have pre-existing heart conditions or are taking medication that affects your heart rate.