Calculate the Calories Burned By Heart Rate
Burning more calories become easier with a better knowledge of the connection between the heart rate and the metabolism process.
The Fat Burning Zone
The fat-burning zone is the concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than at higher intensities. At lower intensities the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories—and more fat calories overall—than you do at lower intensities.
| 30 Minutes of Exercise |
Fat Calories Burned |
Glycogen Calories Burned |
Total Calories Burned |
| Low Intensity Group (50%) | 120 | 80 | 200 |
| Hight Intensity Group (75%) | 140 | 260 | 400 |
There is a perfect heart rate zone tailored to each individual that burns the most fat calories. Stay below this zone and you aren’t maximizing the fat burn. Go above this zone and you’re only burning the food in your stomach, not getting rid of the body fat. And you might be surprised to learn the intensity level is fairly low, and you should aim to workout slightly longer at that lower intensity.
Here are three easy ways to calculate your fat-burning zone:
1) Figure out your max heart rate (Max Heart Rate = 220 – your age). And then determine your fat-burning range, which is 60% to 70% of your max heart rate.
2) Use a fitness app, like Wahoo Fitness, MapMyFitness, or RunKeeper, to calculate your 5 heart rate zones.
3) Do a Field Test or Home Test with the Wahoo Fitness app, which will identify your Burn and Burst Zones.
Choosing a workout and intensity level to reach your fat burning zone will depend on your fitness level. If you are an avid runner, for example, you’ll need to run faster to reach your fat burning zone than someone just getting into running. Here are a few ideas for every fitness level.
