Heart Rate Calculator for weight loss and fat loss hear rate zone calculation Heart Rate Calculator

Heart rate is the number of heartbeats per unit of time, typically expressed as beats per minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or sleep.

The measurement of heart rate is used by doctors to assist in the diagnosis and tracking of medical conditions. It is also used by individuals, such as athletes, who are interested in monitoring their heart rate to gain maximum efficiency from their training and by people trying to calculate optimum heart rate for weight loss or fat loss. Heart rate measurement for exercise depends upon the level of exercise - light exercise, fat loss, aerobic exercise, anerobic exercise.

To determine your target heart rate while exercising, you will need to determine your resting heart rate.

Resting Heart Rate

To determine your resting heart rate, take your pulse after having been at rest for at least 10 minutes. 

National Library of Medicine suggests: 

"To measure the pulse at the wrist, place the index and middle finger over the underside of the opposite wrist, below the base of the thumb. Press firmly with flat fingers until you feel the pulse 

To measure the pulse on the neck, place the index and middle finger just to the side of the Adam’s apple, in the soft hollow area. Press firmly until the pulse is located. 

Once you find the pulse, count the beats for 1 full minute, or for 30 seconds and multiply by 2. This will give the beats per minute."

The typical resting heart rate in adults is 60–80 bpm, with rates below 60 bpm referred to as bradycardia, and rates above 100 bpm referred to as tachycardia. Conditioned athletes often have resting heart rates below 60 bpm.

Target Heart Rate

The Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables a person  to receive the optimum benefit from a workout. This theoretical range varies based mostly on age; however, a person's physical condition, gender, and previous training also are used in the calculation. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. The Target Heart Rate can be calculated as a range of 65%–85% intensity.

Example for someone with a HRmax of 180 (age 40, estimating HRmax as 220 − age):

65% intensity: (220 − (age = 40)) × 0.65 → 117 bpm
85% intensity: (220 − (age = 40)) × 0.85 → 153 bpm

Karvonen method

The Karvonen method factors in resting heart rate (HRrest) to calculate target heart rate (THR), using a range of 50–85% intensity:

THR = ((HRmax − HRrest) × % intensity) + HRrest

Example for someone with a HRmax of 180 and a HRrest of 70:

50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm
85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm

This Heart Rate Calculator is designed to help you determine the best workout intensity for your level of exercise experience, fitness and goals.


Exercise Heart Rate Calculator for Training and Weight Loss

Step 1.  Enter your age:
Step 2.  Enter your resting heart rate:
Step 3.  Click here...


Estimated maximum heart rate:


Karvonen Formula for Heart Rate Calculator
(Heart Rate Reserve Method)

50%   =   75%   =  
55%   =   80%   =  
60%   =   85%   =  
65%   =   90%   =  
70%   =  
95%   =  

Target Heart Rate Zone Calculator

50%   =   75%  =  
55%   =   80%  =  
60%   =   85%  =  
65%   =   90%  =  
70%   =   95%  =  

Traget Heart Rate Zone Calcualtion for Exercise

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.

Healthy Heart Zone

50%-60% of your individual Max Heart Rate

This is reached by walking briskly. Here you strengthen your heart and improve muscle mass while you reduce body fat, cholesterol, blood pressure, and your risk for degenerative disease. You get healthier in this zone, but your endurance does not icrease.

If you're a beginner in exercise, spend most of your training time here. It's also the zone for warming up and cooling down before and after more vigorous zones.

Fat Burning Zone

60% to 70% of your individual Max Heart Rate

This is easily attained by jogging slowly. Training within this zone develops basic endurance and aerobic capacity. Some people call this the "fat burning zone" because up to 85 % of the total calories burned in this zone are fat calories which is equally as important.

Aerobic Zone

70% to 80% of your individual Max Heart Rate

This zone is attined by running. Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. You will metabolize fats and carbohydrates at about a 50-50 ratio in this zone.

Anaerobic Zone

80% to 90% of your individual Max Heart Rate

This zone can be acheived by running hard and fast. Training in this zone will develop your lactic acid system. During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. You can stay in this zone for a limited amount of time.

Red Line Zone

90% to 100% of your individual Max Heart Rate

Training in this zone will only be possible for short periods. This zone is reserved for interval training only and is not recommended for non-atheletes.


Caution: Please note that this Target Heart Rate Calculator provides a general guide only to an appropriate exercise intensity. Always consult your doctor before beginning any new exercise program.