Heart Rate Weight Loss Calculator

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Heart Rate Weight Loss Calculator

Optimize your fat burning by hitting your target zones

Count pulses for 60 seconds while at rest.

Your Results

Estimated Maximum Heart Rate: BPM

Fat Burning Zone (Weight Loss) 60% – 70% intensity – Ideal for long duration fat oxidation.
Aerobic Zone (Cardio) 70% – 85% intensity – Improves cardiovascular endurance.

How the Heart Rate Weight Loss Calculator Works

To lose weight effectively, you need to understand your Fat Burning Zone. This calculator uses the Karvonen Formula, which is considered more accurate than standard age-based calculations because it accounts for your individual Resting Heart Rate (RHR).

Why Use Target Heart Rates?

  • Efficiency: Training at 60-70% of your heart rate reserve ensures your body uses a higher percentage of calories from stored fat.
  • Safety: Knowing your Maximum Heart Rate (MHR) helps prevent overexertion and reduces cardiovascular strain.
  • Consistency: Tracking BPM allows you to measure progress even when the scale doesn't move.

Calculating the Zones (The Science)

This tool utilizes two primary steps:

  1. Max Heart Rate: Calculated as 220 minus your age.
  2. Heart Rate Reserve (HRR): Your Max HR minus your Resting HR. This represents the "cushion" of heart beats available for exercise.

Your Weight Loss Zone is then calculated by taking 60% and 70% of your HRR and adding your Resting Heart Rate back into the figure.

Example Calculation

For a 40-year-old with a resting heart rate of 70 BPM:

  • Max HR: 220 – 40 = 180 BPM
  • HRR: 180 – 70 = 110 BPM
  • Fat Burn (60%): (110 * 0.60) + 70 = 136 BPM
  • Fat Burn (70%): (110 * 0.70) + 70 = 147 BPM

This individual should aim for 136 to 147 beats per minute to stay in the optimal weight loss window.

function calculateWeightLossHR() { var age = document.getElementById("userAge").value; var rhr = document.getElementById("restingHR").value; var resultsDiv = document.getElementById("hrResults"); if (!age || age 120) { alert("Please enter a valid age."); return; } if (!rhr || rhr 200) { alert("Please enter a valid resting heart rate (typical range is 40-100)."); return; } var ageNum = parseFloat(age); var rhrNum = parseFloat(rhr); // Basic Max HR Formula var maxHR = 220 – ageNum; // Karvonen Formula: HRR = MHR – RHR var hrr = maxHR – rhrNum; // Fat Burn Zone (60% to 70%) var fatLow = Math.round((hrr * 0.60) + rhrNum); var fatHigh = Math.round((hrr * 0.70) + rhrNum); // Cardio Zone (70% to 85%) var cardioLow = Math.round((hrr * 0.70) + rhrNum); var cardioHigh = Math.round((hrr * 0.85) + rhrNum); // Display Results document.getElementById("maxHRVal").innerText = maxHR; document.getElementById("fatBurnZone").innerText = fatLow + " – " + fatHigh + " BPM"; document.getElementById("cardioZone").innerText = cardioLow + " – " + cardioHigh + " BPM"; resultsDiv.style.display = "block"; // Smooth scroll to results resultsDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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