Calories Burned

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.

Metric Imperial
Calories Burned
These calculations are based on averages.

The Fat Burning Zone

If you exercise because you want to lose weight, you’ve probably heard or been told that for best results you should work in your “fat-burning zone.” Sounds enticing, right—who doesn’t want to burn more fat? Unfortunately, the term “fat-burning zone” is misleading and tells only part of the working-out-for-weight-loss story.

What Is the Fat-Burning Zone?

When it comes to exercise, particularly cardio exercise, there are different​ heart-rate zones that equate to different levels of intensity.

These levels actually determine which energy systems your body uses during exercise, and that often directly affects how many calories you burn.

There are four different training zones and each is a percentage of your maximum heart rate (MHR), the maximum number of times your heart can beat in a minute:

  • Low intensity, also known as the “fat-burning zone,” is 50 percent to 70 percent of your MHR. It’s usually considered light cardio or a warm-up level.
  • Moderate intensity is 70 percent to 80 percent of your MHR. At this level, you’ll be working out but still be able to talk.
  • High intensity is 80 percent to 90 percent of your MHR. This usually puts you well out of your comfort zone and pushes you to your anaerobic threshold, which is when your cardiovascular system can’t deliver oxygen to your muscles fast enough.
  • Maximum effort is 90 percent to 100 percent of your MHR, something that even the most highly trained athletes can’t maintain for more than a few minutes.
30 Minutes of
Fat Calories
Glycogen Calories
Total Calories
Low Intensity Group (50%) 120 80 200
Hight Intensity Group (75%) 140 260 400

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