Heart Rate Calorie Burn Calculator
Estimate your energy expenditure based on average heart rate, age, and weight.
Estimated Calories Burned:
0 kcal
How to Calculate Calorie Burn from Heart Rate
While many people use step counters or GPS to track activity, using your heart rate (HR) provides a much more personalized estimate of calorie burn. This is because heart rate is a direct indicator of how hard your cardiovascular system is working to deliver oxygen to your muscles during exercise.
The Science: The Keytel Formula
The most widely accepted mathematical models for calculating energy expenditure from heart rate were published in the Journal of Sports Sciences. These formulas take into account gender, age, weight, and average heart rate over a specific duration.
The Formulas:
- Male: [ (Age × 0.2017) + (Weight × 0.1988) + (Heart Rate × 0.6309) — 55.0969 ] × Time / 4.184
- Female: [ (Age × 0.074) — (Weight × 0.1263) + (Heart Rate × 0.4472) — 20.4022 ] × Time / 4.184
Example Calculation
Suppose a 35-year-old male weighing 80kg performs a 60-minute workout with an average heart rate of 150 BPM.
| Variable | Value |
|---|---|
| Age | 35 |
| Weight | 80 kg |
| Avg Heart Rate | 150 BPM |
| Duration | 60 Minutes |
| Total Burned | ~745 kcal |
Factors That Influence Accuracy
While heart rate is a great proxy for intensity, several factors can skew the results:
- Fitness Level: Highly trained athletes often have a lower heart rate for the same amount of work, but their bodies may burn calories more efficiently.
- Ambient Temperature: Exercising in extreme heat can raise your heart rate even if the physical workload remains the same.
- VO2 Max: The formulas used assume a standard oxygen consumption efficiency. Individuals with high VO2 max values may find these calculations slightly conservative.
- Stress and Caffeine: Stimulants or psychological stress can elevate heart rate without a corresponding increase in muscle activity.
Why Use Heart Rate Over METs?
MET (Metabolic Equivalent of Task) values are generic averages for specific activities (like "running at 6mph"). However, a 6mph run for a beginner might push them to 90% of their max heart rate, while for a marathoner, it might be a light warm-up at 60%. Using heart rate captures this difference in individual effort, providing a more tailored result for your specific fitness journey.