Heart Rate Calories Burned Calculator

By: Jeremy Fox, CNC, CPT, BSEngPublished: January 5, 2021

Have you ever wondered how many calories you burn while exercising? Well, the answer depends on your heart rate.

That’s why I created this free heart rate calories burned calculator. So you can see precisely how many calories you burn as well as how many of those calories come from fat!

heart rate calories burned calculator

Enter the information below to see how many total calories and calories from fat your workout burns.

Heart Rate And Exercise Intensity

Before we get into the calculations, let me explain a little bit about heart rate and exercise intensity.

The more times your heart beats per minute (bpm), the higher the exercise intensity. And the higher the intensity, the more calories you burn per minute.

As an example, a typical low intensity steady state (LISS) workout burns about 10 calories per minute. While high intensity interval training (HIIT) can burn 15 calories per minute or more.

heart rate calories burned calculator

Figure 1: Calories burned during exercise is directly proportional to the intensity of the exercise.

Furthermore, exercise intensity is expressed as a percentage of your maximum heart rate and is divided into 5 zones.

Each zone corresponds to a particular training benefit. Such as fat burning or aerobic fitness.

Therefore, the ideal heart rate zone for you depends on your fitness goals.

heart rate calories burned calculator - zones

Figure 2: Heart rate training zones.

As you can see in Figure 2 above, your max heart rate decreases with age (top of the orange bar). And you can estimate your maximum by subtracting your age from 220.

For example, if you’re 30 years old your max heart rate is around 190 beats per minute (220 – 30). Or use the table below and find the age nearest yours at the top.

heart rate calories burned calculator - table

Table 1: Estimated heart rates per training zone by age.

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:

  1. Choose your age from the dropdown menu
  2. Enter your weight using the slider
  3. Choose the exercise intensity using the slider
  4. 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.


In summary, calculating your calories burned based on heart rate is a good way to tailor your workouts to fit your goals. It helps you know how hard to work and for how long.

Plus it helps you know how many calories you should eat to hit your ideal calorie deficit or calorie surplus.

Check out my related articles below for more information on how to reach your fitness goals.

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