A fat-burning heart rate to lose weight should be maintained at 60 to 75% of your maximum heart rate (MHR) when exercising. This fat-burning heart rate will vary from person to person, depending on age and can be used as a tracking parameter.
Exercising at this target heart rate can improve your physical conditioning and use stored fat as an energy source. Continued exercise at this intensity can contribute to weight loss.
Before starting resistance training, it is important to first calculate your fat-burning heart rate. If you do not frequently exercise, see your doctor to assess your readiness for a training program. The doctor will likely assess your family history of cardiac disease and assess for any underlying heart problems, like arrhythmias.
Fat-burning heart rate reference table
The following table outlines the ideal heart rate for fat-burning in men and women, according to age:
For example: The ideal heart rate for weight loss that should be maintained during exercise is between 117 to 147 bpm for a 30 year-old woman.
How to monitor heart rate during exercise
To monitor you heart rate during exercise, you are encouraged to use a pulsometer. Many models can be worn as a watch and are programmed to beep when the heart rate goes out of its target range. Brands like Polar, Garmin and Speedo make pulsometers, which can be purchased online or in sports stores.
How to calculate target heart rate for weight loss
To calculate your fat-burning heart rate, you should use the following formula:
- Men: 220 - age, then multiply this difference by 0.60 and 0.75 to obtain a range
- Women: 226 - age, then multiply this difference by 0.60 and 0.75 to obtain a range
As an example, a 30 year-old woman would use the following calculation to obtain a target heart rate:
- 226 - 30 = 196
- 196 x 0.60 = 117. This is the minimum target heart rate.
- 196 x 0.75 = 147. This is the maximum target heart rate.
Therefore, a 30 year-old woman should aim to keep her heart rate between 117 and 147 to achieve optimal weight loss.
Ergospirometry or a Stress Test are other ways to evaluate your adequate heart rate in accordance with your heart’s capacities. These tests will also look at the body’s capacity to consume oxygen during exertion, which is reported as the VO₂ level. A VO₂ can evaluate your physical condition, and will be higher in people who exercise regularly and lower in those who are sedentary.
