Heart Rate for Calorie Burning Calculator

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Heart Rate & Calorie Burn Calculator

Calculate your target heart rate zones and estimated calorie expenditure.

Male Female
Estimated Calories Burned
0
kcal

Your Training Zones

Zone Intensity HR Range
function calculateHR() { var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var duration = parseFloat(document.getElementById('duration').value); var avgHR = parseFloat(document.getElementById('avgHeartRate').value); var gender = document.getElementById('gender').value; if (isNaN(age) || isNaN(weight) || isNaN(duration) || isNaN(avgHR)) { alert('Please fill in all fields with valid numbers.'); return; } // Calorie Calculation Formula (Individualized by Gender) // Male: ((-55.0969 + (0.6309 * HR) + (0.1988 * Weight) + (0.2017 * Age))/4.184) * Time // Female: ((-20.4022 + (0.4472 * HR) – (0.1263 * Weight) + (0.074 * Age))/4.184) * Time var calories = 0; if (gender === 'male') { calories = ((-55.0969 + (0.6309 * avgHR) + (0.1988 * weight) + (0.2017 * age)) / 4.184) * duration; } else { calories = ((-20.4022 + (0.4472 * avgHR) – (0.1263 * weight) + (0.074 * age)) / 4.184) * duration; } if (calories < 0) calories = 0; document.getElementById('caloriesOutput').innerText = Math.round(calories); // Heart Rate Zone Calculation (Max HR = 220 – age) var maxHR = 220 – age; var zones = [ { name: 'Warm Up', min: 0.5, max: 0.6, intensity: 'Very Light' }, { name: 'Fat Burn', min: 0.6, max: 0.7, intensity: 'Light' }, { name: 'Aerobic', min: 0.7, max: 0.8, intensity: 'Moderate' }, { name: 'Anaerobic', min: 0.8, max: 0.9, intensity: 'Hard' }, { name: 'Red Line', min: 0.9, max: 1.0, intensity: 'Maximum' } ]; var tableBody = ''; for (var i = 0; i = minRange && avgHR <= maxRange) { rowStyle = 'style="background-color: #fff3f3; font-weight: bold; border-left: 4px solid #e63946;"'; } tableBody += '' + zones[i].name + '' + zones[i].intensity + '' + minRange + ' – ' + maxRange + ' BPM'; } document.getElementById('zoneTableBody').innerHTML = tableBody; document.getElementById('hrResult').style.display = 'block'; }

Understanding Heart Rate and Calorie Burning

Calculating your heart rate for calorie burning is one of the most effective ways to optimize your workouts. While any movement burns energy, exercising within specific "zones" determines whether your body primarily uses stored fat or carbohydrates for fuel.

The Fat Burning Zone vs. Cardio Zone

Most fitness experts divide heart rate intensities into five primary categories based on your Maximum Heart Rate (Max HR). Your Max HR is generally calculated as 220 minus your age.

  • Fat Burning Zone (60% – 70% of Max HR): At this intensity, your body derives a higher percentage of calories from fat. It is sustainable for longer durations.
  • Aerobic/Cardio Zone (70% – 80% of Max HR): This zone improves cardiovascular endurance. While you burn more total calories per minute here, a smaller percentage comes from fat compared to the Fat Burning Zone.
  • Anaerobic Zone (80% – 90% of Max HR): This is high-intensity training that improves your VO2 max and lactic acid threshold.

How the Calculation Works

The calculator above uses the Key & Telivuo and Hiilloskorpi formulas. These are widely recognized in sports science for estimating energy expenditure based on physiological factors. The formula accounts for:

  1. Gender: Men and women metabolize energy differently due to muscle mass and hormonal profiles.
  2. Age: Your Max HR and metabolic rate naturally decrease as you age.
  3. Weight: A larger body mass requires more energy to move, increasing the calorie burn rate.
  4. Heart Rate: The most direct indicator of how hard your engine (the heart) is working.

Example Calculation

Imagine a 35-year-old male weighing 80 kg who runs for 30 minutes with an average heart rate of 150 BPM.

  • Max Heart Rate: 220 – 35 = 185 BPM.
  • Intensity: 150 BPM is roughly 81% of his Max HR, placing him in the "Aerobic/Hard" zone.
  • Calorie Burn: Using the formula, he would burn approximately 380-420 calories depending on his specific fitness level.

Tips for Accurate Tracking

To get the most out of this calculator, ensure your "Average Heart Rate" is taken from a reliable source like a chest strap or an optical wrist sensor. For weight loss, aim for 150–300 minutes per week in the "Fat Burn" or "Aerobic" zones. Always consult a physician before beginning a high-intensity exercise program if you have underlying health conditions.

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