# Fat-Burning Heart Rate (Targeted for Weight Loss)

Updated in October 2022

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:

Age

Ideal heart rate for men

Ideal heart rate for women

20

120 - 150

123 - 154

25

117 - 146

120 - 150

30

114 - 142

117 - 147

35

111 - 138

114 - 143

40

108 - 135

111 - 139

45

105 - 131

108 - 135

50

102 - 127

105 - 132

55

99 - 123

102 - 128

60

96 - 120

99 - 124

65

93 - 116

96 - 120
70 90 - 113 94 - 117
75 87 - 109 91 - 113

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.