Heart Rate Zone Calculator for Weight Loss
To effectively lose weight, it's crucial to exercise within specific heart rate zones. These zones are typically categorized based on your maximum heart rate, which can be estimated using formulas. The most common and simplest is the Tanaka formula: 208 – (0.7 * age).
Exercising in the fat-burning zone (typically 60-70% of your maximum heart rate) is often recommended for weight loss as a higher percentage of calories burned come from fat. However, higher intensity zones can also contribute to weight loss by burning more total calories and boosting metabolism. This calculator helps you determine your target heart rate zones for weight loss.
Your Target Heart Rate Zones:
'; htmlOutput += 'Estimated Maximum Heart Rate (MHR): ' + Math.round(maxHeartRate) + ' bpm'; htmlOutput += '';
htmlOutput += 'Zone 2 (Fat Burning): ' + zone2_lower + ' – ' + zone2_upper + ' bpm (60-70% of MHR)';
htmlOutput += 'This is often considered the primary zone for maximizing fat calorie burn during exercise.';
htmlOutput += '
';
htmlOutput += '';
htmlOutput += 'Zone 3 (Cardio): ' + zone3_lower + ' – ' + zone3_upper + ' bpm (70-80% of MHR)';
htmlOutput += 'This zone burns more total calories and improves cardiovascular fitness.';
htmlOutput += '
';
htmlOutput += '';
htmlOutput += 'Zone 4 (Heavy): ' + zone4_lower + ' – ' + zone4_upper + ' bpm (80-90% of MHR)';
htmlOutput += 'This zone is for high-intensity training, leading to significant calorie expenditure and improved performance.';
htmlOutput += '
';
htmlOutput += 'Note: These are estimates. Consult with a healthcare professional or certified trainer for personalized recommendations.';
resultDiv.innerHTML = htmlOutput;
}
.calculator-container {
font-family: sans-serif;
max-width: 600px;
margin: 20px auto;
padding: 20px;
border: 1px solid #ddd;
border-radius: 8px;
background-color: #f9f9f9;
}
.calculator-title {
text-align: center;
color: #333;
margin-bottom: 15px;
}
.calculator-description {
color: #555;
line-height: 1.6;
margin-bottom: 20px;
}
.input-section {
margin-bottom: 20px;
}
.input-group {
margin-bottom: 15px;
display: flex;
flex-direction: column;
}
.input-group label {
margin-bottom: 8px;
font-weight: bold;
color: #444;
}
.input-group input[type="number"] {
padding: 10px;
border: 1px solid #ccc;
border-radius: 4px;
font-size: 1rem;
width: 100%;
box-sizing: border-box;
}
.calculate-button {
display: block;
width: 100%;
padding: 12px 20px;
background-color: #007bff;
color: white;
border: none;
border-radius: 5px;
font-size: 1.1rem;
cursor: pointer;
transition: background-color 0.3s ease;
}
.calculate-button:hover {
background-color: #0056b3;
}
.result-section {
margin-top: 25px;
padding: 15px;
border: 1px solid #e0e0e0;
border-radius: 5px;
background-color: #fff;
}
.result-title {
color: #007bff;
margin-bottom: 10px;
}
.zone-info {
margin-bottom: 15px;
padding-bottom: 10px;
border-bottom: 1px dashed #eee;
}
.zone-info:last-child {
border-bottom: none;
margin-bottom: 0;
padding-bottom: 0;
}
.zone-info p {
margin: 5px 0;
color: #333;
}
.zone-info em {
color: #666;
font-size: 0.9em;
}
.disclaimer {
font-size: 0.85em;
color: #888;
text-align: center;
margin-top: 15px;
}
.error-message {
color: red;
text-align: center;
font-weight: bold;
}