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Target Heart Rate For Weight Loss Calculator

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How Do You Calculate Your Heart Rate

How To Calculate Your HIIT Heart Rate Target Zone (BURN FAT FASTER!) | LiveLeanTV

You can calculate your heart rate manually or with a heart rate monitor, like the fitness tracker you may be wearing on your wrist right now.

To calculate your heart rate manually, place your index and middle fingers on your wrist, close to your palm, just down from your thumb. Move your fingers until theyâre just over your artery and you can feel a pulse. This pulse is created by blood moving through the arteries each time the heart contracts, so it is a direct reflection of your heart rate.

Once youâve found the pulse, apply very gentle pressure on that area. Then, count how many pulses you feel during the course of 10 seconds, with the first pulse starting at the count of zero. Multiply that number by six to get the amount of times your heart is beating in a one-minute period. This is your current heart rate. In order to get your resting heart rate, you would complete this heart rate check shortly after waking.

There are a number of things that can affect your heart rate, including exercise, dehydration, temperature of your environment, and, of course, your cardiorespiratory fitness.

Using The Online Heart Rate Calculator

Our online calculator is widely used to calculate workout heart rate, ideal heart rate, and target heart rate by using several formulas.

You can use it as resting heart rate calculator, target heart rate calculator, and max heart rate calculator.

All you need is to insert some information in the fields given in the calculator and it will calculate your heart rate max, heart rate reserved, heart rate rest and target heart rate in seconds.

Our calculator not only gives away the answers to your query but also show average readings so you can compare your results with them for better understanding.

How Do You Calculate Your Maximum Heart Rate

In order to figure out which heart rate training zone youâre working in, you first need to know your maximum heart rate. This is the most output your heart can handle during exercise.

The easiest way to calculate your maximum heart rate is 220 minus your age. While this is a very general tool, it is not the most specific and exact. Itâs difficult to get someoneâs actual maximum heart rate, because that would require field testing someoneâs heart at their actual maximum exercise output, which is cumbersome. For these purposes, 220 minus age is a good starting point, knowing that not everyone of the same age has the same maximum heart rate .

< p class=”pro-tip”> 220 – = Maximum heart rate < /p>

As an example, someone who is 25 would find their maximum heart rate like this:

< p class=”pro-tip”> 220 – 25 = 195 bpm< br/> < strong> 195 bpm< /strong> is the maximum heart rate.< /p>

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Pay Attention To How You Feel

Checking in with your body is an easy but less precise way to see if youre on the right track.

If youre working out at a moderate pace, you should be breathing faster but not be out of breath. You should be able to talk but not sing, and youll likely start to sweat after about 10 minutes.

If youre working out at a vigorous pace, you should be breathing fast and hard and shouldnt be able to say more than a few words at a time. Youll also start to sweat within a few minutes.

Max Hr In Higher Body


If your body fat is higher than 30% of your weight , then a modification of the above formulas is recommended. The formula in this case is 200 – 0.5 x Age .

As visible, people with over 30% body fat percentage have lower maximal heart rate in under forty while having a higher one later on in life. Our calculator has a simple checkbox you can select in order for the equation to be adjusted accordingly.

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Do Calculations Differ For Women And Men

Womens and mens hearts respond a little differently to exercise, so there are slightly different calculations to find the precise target heart rate for women versus men.

But experts say those variations are only really useful for elite athletes who are looking to get super specific. Casual exercisers can stick to using the same basic target heart rate calculation.

Dont feel like pulling out the calculator or want to check the math you just did? Heres a general idea of what your target heart rate should look like for moderate or vigorous exercise, based on your age.


If youre not into crunching numbers, youve got other options for figuring out whether youre moving at the right intensity.

Heart Rate Training Zones

Your heart rate training zone is a critical element in exercise. You must train at a variety of different heart rates in order to stimulate your body to improve your fitness level. Taking your pulse and calculating your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working.

Zone 1 – Healthy Heart Zone: 50% – 60% of your Max Hr

Easiest, Most Comfortable Zone

Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high.

Zone 2 – Temperate Zone: 60% – 70% of your Max Hr

Cruise Zone you can train for extended periods of time in this zone 75% – 85% of all calories from fat as fuel, 6 10 calories per minute

Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.

Zone 3 – Aerobic Zone: 70% – 80% of your Max Hr

Transition Zone from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation

Zone 4 – Threshold Zone: 80% – 90% of your Max Hr

Max Calorie Burn Zone

Zone 5 – Performance Redline Zone: 90% – 100% of your Max Hr

Peak Race Zone Athlete Only Zone!

Also Check: What To Do For Heart Attack

Target Heart Rate Calculator

Exercise is obviously essential to maintaining a healthy lifestyle – but if you’re not putting enough effort in, the time spent exercising could have been spent more wisely or if you’re pushing yourself too hard, you could be at risk of muscle strains and other injuries.

So how can you tell whether you’re exercising at the right intensity? According to experts, it’s all in your heart rate – and having a target heart rate is essential when measuring how intense your exercise is.

Your Heart Rate Training Zone


The target heart rate is a range that is a percentage of your maximum heart rate. This heart rate range indicates how fast your heart should beat during cardiovascular exercise. Knowing the heart rate range that you should be exercising in, helps you to ensure that you are exercising hard enough for weight loss.To burn as many calories from fat as possible try to perform longer duration exercises at a moderate to high intensity. Basically step the intensity up to as high a level you are able to sustain for 30 60 minutes this is YOUR training zone. Generally, this tends to be 60% 80% of your maximum heart rate. If you have not exercised for a while, it is a good idea to start with a moderate intensity and increase it, as you get stronger and increasingly more fit. If you are fit, interval training, can be a very effective method of exercising to maximize fat loss.

% of Maximum heart rate Intensity

Read Also: What Should Your Resting Heart Rate Be

Your Expert Guide To Target Heart Rate And Weight Loss

Climb on an elliptical machine or check your wearable fitness tracker, and youll likely find an array of settings aimed at helping you optimize your workout. Toggling through the menu, you might see a prompt to pick a fat-burning or cardio mode for your sessionand then scratch your head in confusion. Whats the difference? And is one mode more effective than the other at helping people lose weight?

These labels, which reflect workout intensity and are usually tied to heart rate, can be puzzling, acknowledges cardiologist Nieca Goldberg, MD, medical director of the Womens Heart Program at New York University. Read on as Dr. Goldberg and other leading experts decode what each zone really means in terms of weight loss, fitness, and healthand offer evidence-backed reassurance that the best workout is the one that works for your life.

The difference between fat-burning and cardio zones

First things first: Your body needs fuel for physical activity, whether youre biking, swimming, or rearranging living room furniture. That fuel comes from two main energy sources: stored fat, or stored carbohydrates in the form of glycogen released from muscle tissue.

In marketing-speak, the fat-burning zone is generally billed as the setting for people hoping to lower their percentage of body fat. Meanwhile, the cardio zonein which the body uses glycogen for energyis billed as a way to boost cardiovascular endurance.

How maximum heart rate factors in

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About Target Heart Rate Calculator:

Our THR or target heart rate calculator helps you to calculate your heart rate in five exercise intensity zones. This tool uses different target heart rate zone methods to perform THR calculations. If you want to calculate your beats per minute for any percentage of maximum heart rate , simply use the above calculator to get instant results. Also, this target heart rate zone calculator also used the medically-based Karvonen formula that is said to be most precise method to calculate target heart rate as it takes into account your resting heart rate . You can easily calculate both the resting heart rate and heart rate reserve by using this calculator. When it comes to Max heart rate, this heart rate training calculator uses the different formulas that we already mentioned above.

Read Also: Why Is Target Heart Rate Important

Why Do We Need Heart Rate Training Zones

We all know that exercise is great for our health. It reduces our risk of developing cardiovascular disease and diabetes, reduces blood pressure, and can be helpful on a weight loss journey.

The heart rate training zone you aim for depends on what you want from your exercise . If you are training for a , you will be looking to train at different HR zones than a person who is more interested in weight loss and calories burned.

What Is A Calorie

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Calories are the energy that your body uses to function. If you eat more calories than your body needs, then those extra calories will be converted to fat and stored in the adipose tissue. If you use up all the calories you eat, it will help in losing weight. We can use calorie burn calculators to keep a track record of our weight and calories.

Moreover, some of the calories you burn come from your bodys natural metabolism. Others come from external activities like playing a sport or exercising. To lose weight, you need to know how many calories you should eat. This will help prevent overeating and having too much fat. There are three types of food. Carbs, proteins, and fats. The energy per gram is different for each type.

Per gram, this is what the calories are:

  • Carbohydrates: 4 calories per g
  • Proteins: 4 calories per g
  • Fats: 9 calories per g

Read Also: What Causes A Heart Attack

Effectiveness Of Targeting Fat

While a fat-burning heart rate sounds like an appealing way to lose weight, it’s not the only consideration. You can think of weight loss in simple terms of total caloric intake minus calories burned.

Caloric intake depends mainly on the consumption of macronutrients, like fat, carbohydrates, protein, and more. These contain variable amounts of calories per gram, ranging from 49 calories/gram.

Fiber also plays a role in caloric intake, since insoluble fiber is not absorbed.

Furthermore, studies have taken into consideration the role of the “gut microbiome” in weight loss and metabolism, as well as the number of health conditions a person has.

What Is The Ideal Heart Rate When Running

Running and different other cardiovascular exercises increase a persons heart rate. The ideal heart rate zone for individuals to train in depends on their fitness level, age, and current activity levels, also whether or not they prone to any medical conditions.

Heart rate is a good indicator of how far an individual is pushing themselves during exercise. A low heart rate during exercise may refer that an individual could increase the intensity of that activity, while a heart rate that is too high can be dangerous. So, calculate your ideal heart rate for your age with the help of our max heart rate calculator.

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What Is The Heart Rate During A Heart Attack

For most individuals, a heart rate thats consistently over 100 bpm or below 60 bpm for non-athletes should prompt visit to a health care provider for a heart health evaluation. During the heart attack, the muscle of your heart receives less blood as one or more arteries that supply the muscle are blocked or spasming and even unable to provides a enough flow of blood. Also, the cardiac demand that is referred to as the amount of oxygen the heart needs is higher than the cardiac supply available.

Old Max Heart Rate Formula

Weight Management: Understanding Your Target Heart Rate

For the longest time the maximum heart rate was predicted from the age using the formula 220 – Age , so a 20 year old would have a max HR of 200 beats per minute. It is convenient and easy to calculate, but it is not very accurate, as shown by later studies. Unfortunately, as of early 2018 it is still used in a lot of calculators and cited in literature.

Recommended Reading: Does Weed Increase Heart Rate

Workouts That Burn Fat Like Bacon In A Pan

Ultimately, exercising at 70 to 85 percent of your target heart rate will help you burn more calories, allowing you to reach your weight loss goal faster. Still, any type of physical activity that raises your heart rate will help you burn calories and lose fat, provided youre also taking steps to eat healthfully.

Moderate workouts thatll get you to 50 to 70 percent of your max target heart rate are things like:

  • brisk walking

Calories Burned By Exercise Or Activities

Calorie counts for exercise will vary depending on the person. Age, sex, body type, and size all impact how many calories an individual will burn during physical activity. Higher intensity exercise, like climbing stairs or working out on a treadmill, will burn more calories than low-intensity exercise.

This is about how many calories you will burn if you do 30 minutes of workout.

  • aerobics: 211
  • stationary bike : 176
  • running 12-minute miles: 282
  • walking fast 7.5-minute miles: 428
  • laundry, including folding clothes: 70
  • mowing the lawn : 141
  • playing with kids at the playground: 141
  • cooking: 70
  • walking while pushing a stroller: 70
  • weightlifting: 106
  • stationary bike : 247
  • dusting: 70
  • Also Check: How To Calculate Heart Rate From Ecg With Irregular Rhythm

    How Do I Find My Pulse Or Heart Rate

    Now that you have the target heart rate formula, you can monitor your heart rate to make sure youre in your target hear rate zone. As you exercise, periodically check your heart rate. A wearable activity tracker makes it super easy, but if you dont use one you can also find it manually:

    • Take your pulse on the inside of your wrist, on the thumb side.
    • Use the tips of your first two fingers and press lightly over the artery.
    • Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

    What Is Heart Rate

    HR chart

    Your heart rate is the number of beats your heart completes each minute. Heart rate is also known as pulse and it is what you feel when you press on your wrist or neck to check your pulse. Your heart rate changes all the time, based on what you are doing. It changes with physical activity and also in response to an emotional stimulus such as excitement or anxiety.

    Recommended Reading: What Causes Your Heart Rate To Be High

    The Takeaway On The Fat Burning Heart Rate Zone

    If youâre interested in losing fat and changing your body, youâll need a combination of the right nutrient-dense diet and exercise .

    While burning calories may be your biggest goal, youâll also want to consider incorporating both cardiovascular and resistance training elements into your weekly workout routine for the best overall results.

    Even though it sounds great to focus on a singular fat burning heart rate zone, itâs actually better to vary your exercise intensities. If you have a choice, the more-intense workout will result in a higher overall caloric burn, energy expenditure, oxygen consumption, and fat loss.

    But the best exercise program for you is one that you will actually follow. Itâs ideal to try out different formats and find what works for you and your lifestyle. If youâre into the numbers, feel free to monitor your heart rate closely. But if youâd rather just move, assessing your breathing can also be an excellent way to gauge your output.

    Calculations Of Mhr According To Winfried Spanaus

    Men: Maximum heart rate = 223 – 0.9 × age Women: Maximum heart rate = 226 – 0.9 × age

    This formula was developed using 600 subjects and mostly the athletes for maximum heart rate calculations. Use our maximum heart rate calculator age weight for easy measurement.

    Target heart rate:

    Target heart rate depends on the intensity of physical activity. It varies according to age and level of activity. People often ask how to calculate target heart rate. So here is a target heart rate chart showing the target heart rate zone that can be used to calculate THR according to age and activity.

    This chart is the answer for people asking questions like what is my target heart rate? Or how to calculate target heart rate according to my age is.

    Heart Rate Zone

    However, you can use our target heart rate zone calculator for easy measurement.

    On the other hand, there is no such target heart rate formula in the medical field but there are several methods that are used widely. Here is how you can calculate your target heart rate during exercise:

  • While doing exercise stop momentarily
  • Instantly take your pulse for 10 seconds from hand or neck.
  • Multiply this number by 6 to calculate your beats per minute.
  • Furthermore, when doing exercise the heart rate increases as the level of activity increases.

    Here are two charts showing heart rate values according to physical activity from different researchers:

  • Heart Rate Zone Training Chart Karvonen method:
  • 92-100%

    183 – 198

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