Heart Rate Zone Calculator Weight Loss

Weight Loss Zone Formula:

\[ \text{Weight Loss Zone} = \text{Max HR} \times 0.6 \text{ to } \text{Max HR} \times 0.7 \]

Weight Loss Zone:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the Weight Loss Heart Rate Zone?

The weight loss heart rate zone (60-70% of maximum heart rate) is where your body burns a higher percentage of calories from fat. While you may burn fewer total calories than in higher intensity zones, a greater proportion comes from fat stores.

2. How Does the Calculator Work?

The calculator uses the formula:

\[ \text{Weight Loss Zone} = \text{Max HR} \times 0.6 \text{ to } \text{Max HR} \times 0.7 \]

Where:

\( \text{Max HR} \) — Your maximum heart rate in beats per minute (bpm)
\( 0.6 \) — Lower limit multiplier (60% of max HR)
\( 0.7 \) — Upper limit multiplier (70% of max HR)

Explanation: This zone represents moderate-intensity exercise where fat burning is optimized while still being sustainable for longer durations.

3. Importance of Training in This Zone

Details: Training in this zone improves aerobic capacity, promotes fat metabolism, and is ideal for beginners or those focusing on weight loss. It's sustainable for longer periods with lower injury risk.

4. Using the Calculator

Tips: Enter your maximum heart rate in bpm. If unknown, you can estimate it as 220 minus your age. For more accurate results, consider a maximal exercise test.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my maximum heart rate?
A: The most accurate method is a supervised maximal exercise test. The common formula (220 - age) is an estimate that may vary by ±10-20 bpm.

Q2: How long should I stay in this zone for weight loss?
A: Aim for 30-60 minutes per session, 3-5 times per week. Longer durations at this intensity maximize fat burning.

Q3: Will I lose weight faster at higher intensities?
A: Higher intensities burn more total calories but a lower percentage from fat. The best approach combines both zones.

Q4: Can I use my resting heart rate in this calculation?
A: No, this calculation uses maximum heart rate. For more personalized zones, consider the Karvonen method which incorporates resting HR.

Q5: How does this compare to other heart rate zones?
A: This is Zone 2 in the five-zone model. Below this is light activity (Zone 1), above is aerobic (Zone 3), anaerobic (Zone 4), and maximum effort (Zone 5).