In addition, you can use this table to find your heart rate at a given exercise intensity. Or to find your exercise intensity at a given heart rate.
Once you know your average heart rate, you can easily calculate how many calories you burn during exercise.
How To Calculate Calories Burned Based On Heart Rate
Calculating calories burned based on heart rate also depends on your gender, weight, age, and the duration of the exercise.
Formulas for Calories Burned Based On Heart Rate
- Male: ((-55.0969 + (0.6309 x HR) + (0.1988 x W) + (0.2017 x A))/4.184) x T
- Female: ((-20.4022 + (0.4472 x HR) – (0.1263 x W) + (0.074 x A))/4.184) x T
HR = Heart Rate (bpm)
W = Weight (kilograms)
A = Age (years)
T = Exercise Duration (minutes)
These formulas have been shown to have a great deal of accuracy in predicting calories burned compared to measured energy expenditure1.
Of course, if you don’t want to crunch all these numbers, I get it! That’s why I built a heart rate calories burned calculator based on these formulas.
How To Use The Heart Rate Calories Burned Calculator
Go To Heart Rate Calories Burned Calculator
Enter The Following Information:
- Choose your age from the dropdown menu
- Enter your weight using the slider
- Choose the exercise intensity using the slider
- Enter the duration of the exercise session using the slider
Interpreting The Results
The first number in the results section is the average heart rate (in bpm) associated with the exercise intensity and your age.
Next, you will see the total calories burned based on your heart rate and the duration of the exercise.
Last, is the number of calories burned from fat. This helps you find the exercise intensity and duration that burns the most fat if that’s your goal.
Measuring Your Heart Rate
While you can use the heart rate calories burned calculator without knowing your exact heart rate, it definitely helps to measure it.
One way to measure your heart rate is to do it the old fashioned way. This is where you feel your pulse with two fingers on your wrist or neck. Then count the number of beats in 15 seconds and multiply by 4 to get beats per minute.
Another option is a heart rate monitor. These days there are countless wearable devices that will measure your heart rate. However, not all of them are accurate when you’re moving around.
For the best accuracy during exercise, I recommend a chest strap device. Like the Polar H10 Heart Rate Monitor.
I’ve used Polar heart rate monitors for at least 5 years. And I’ve found they provide consistent and accurate heart rate tracking compared to other devices.