1. What is Target Heart Rate for Weight Loss?

The target heart rate for weight loss is the optimal heart rate range you should aim for during exercise to maximize fat burning. This is typically 60-70% of your maximum heart rate reserve.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( 220 - age \) — Estimated maximum heart rate
• \( resting\_HR \) — Your resting heart rate (measured in bpm)
• \( 0.6 \) — 60% intensity for weight loss

Explanation: The formula calculates your heart rate reserve (max HR minus resting HR), takes 60% of that value, then adds back your resting HR to get your target rate.

3. Importance of Target Heart Rate

Details: Exercising within your target heart rate zone ensures you're working at an intensity that promotes fat burning while being sustainable for longer periods.

4. Using the Calculator

Tips: For best results, measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds for accuracy.

5. Frequently Asked Questions (FAQ)

Q1: Why use 60% intensity for weight loss?
A: Lower intensities (60-70% of max) primarily use fat as fuel, while higher intensities burn more carbohydrates.

Q2: How often should I check my target heart rate?
A: Recalculate every 6-12 months or if your fitness level changes significantly.

Q3: Can I use this for high-intensity interval training?
A: No, this calculates your steady-state cardio zone. HIIT uses much higher intensities (85-95% of max).

Q4: Are there limitations to this formula?
A: The "220 - age" max HR estimate is a generalization. Actual max HR can vary by ±10-20 bpm.

Q5: Should I stay exactly at this heart rate?
A: Aim to stay within ±5 bpm of your target for optimal fat burning.