Target Heart Rate for Fat Burning Calculator

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Target Heart Rate Calculator
Leave blank for basic calculation
Your Optimal Fat Burning Zone

*This range represents 60% to 70% of your heart rate reserve (Karvonen) or maximum heart rate.

Understanding Your Fat Burning Zone

Finding the "sweet spot" for exercise intensity is crucial when your primary goal is weight loss. The target heart rate for fat burning is generally considered to be a moderate intensity level where your body prioritizes using fat stores for energy rather than carbohydrates (glycogen).

What is the Science Behind It?

Your body uses different fuel sources depending on how hard you are working. At lower intensities, the body requires oxygen to oxidize fat for fuel. This is an aerobic process. As you push harder into high-intensity cardio (anaerobic training), your body requires faster energy than fat oxidation can provide, so it switches to burning carbohydrates.

Typically, the fat-burning zone is calculated as 60% to 70% of your Maximum Heart Rate (MHR). Training in this zone allows you to sustain activity for longer durations, which is often more effective for total caloric burn over time.

How This Calculator Works

This tool uses two primary methods depending on the data you provide:

  • The Standard Formula: If you only enter your age, we estimate your Maximum Heart Rate (MHR) using 220 - Age and calculate 60-70% of that number.
  • The Karvonen Formula (More Accurate): If you enter your Resting Heart Rate (RHR), we calculate your Heart Rate Reserve (HRR). This considers your individual fitness level. The formula is: ((Max HR - Resting HR) × Intensity) + Resting HR.

How to Measure Resting Heart Rate

For the most accurate results, measure your pulse immediately after waking up in the morning, before getting out of bed. Count the beats for 60 seconds. A lower resting heart rate usually indicates better cardiovascular fitness.

Tips for Training in the Zone

  1. The Talk Test: You should be able to hold a conversation while exercising in the fat-burning zone. If you are gasping for air, you are likely training too hard (cardio zone).
  2. Consistency is Key: Aim for 30 to 60 minutes of continuous activity in this heart rate zone.
  3. Monitor Progress: As you get fitter, your resting heart rate will drop, and you will need to recalculate your zones to ensure you are still working at the right intensity.

Disclaimer: Always consult with a physician before starting a new exercise program, especially if you have pre-existing heart conditions.

function calculateFatBurn() { // Get input elements var ageInput = document.getElementById("fbcAge"); var rhrInput = document.getElementById("fbcRHR"); var resultArea = document.getElementById("fbcResult"); var valueDisplay = document.getElementById("fbcValue"); var maxDisplay = document.getElementById("fbcMax"); // Parse values var age = parseFloat(ageInput.value); var rhr = parseFloat(rhrInput.value); // Validation if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } // Calculate Max Heart Rate (Standard estimate) var maxHeartRate = 220 – age; var lowerBound = 0; var upperBound = 0; var method = ""; // Check if RHR is provided for Karvonen Formula if (!isNaN(rhr) && rhr > 0 && rhr < maxHeartRate) { // Karvonen Formula: ((MHR – RHR) * %Intensity) + RHR var heartRateReserve = maxHeartRate – rhr; // 60% Intensity lowerBound = Math.round((heartRateReserve * 0.60) + rhr); // 70% Intensity upperBound = Math.round((heartRateReserve * 0.70) + rhr); method = "Based on Karvonen Formula (Age & Resting HR)"; } else { // Standard Formula: MHR * %Intensity // 60% Intensity lowerBound = Math.round(maxHeartRate * 0.60); // 70% Intensity upperBound = Math.round(maxHeartRate * 0.70); method = "Based on Standard Age Formula"; } // Handle edge case where RHR is higher than MHR (unlikely but prevents crash) if (lowerBound <= 0 || upperBound <= 0) { alert("The calculated values seem incorrect. Please check your inputs."); return; } // Display Results valueDisplay.innerHTML = lowerBound + " – " + upperBound + " BPM"; maxDisplay.innerHTML = "Estimated Max Heart Rate: " + maxHeartRate + " BPM" + method + ""; // Show result area resultArea.style.display = "block"; }

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