{"id":9272,"date":"2025-10-15T10:33:26","date_gmt":"2025-10-15T16:33:26","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9272"},"modified":"2026-01-27T10:37:15","modified_gmt":"2026-01-27T17:37:15","slug":"tracking-calories-burned-by-heart-rate","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/15\/tracking-calories-burned-by-heart-rate\/","title":{"rendered":"Tracking Calories Burned by Heart Rate"},"content":{"rendered":"<p class=\"entry__title hdg--1\">Tracking calories burned by heart rate is easy with the BODi onscreen heart rate and tracking with a Polar heart rate transmitter. <strong><a href=\"https:\/\/www.linkedin.com\/in\/jenessa-connor-9966b925\/\" target=\"_blank\" rel=\"noopener\">Jenessa O&#8217;Connor<\/a><\/strong> takes an in-depth look at heart rate and training in her post in the BODi Blog below.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-9273\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/04\/Calories-Burned-By-Heart-Rate-960.png\" alt=\"Tracking Calories Burned by Heart Rate\" width=\"960\" height=\"480\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/04\/Calories-Burned-By-Heart-Rate-960.png 960w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/04\/Calories-Burned-By-Heart-Rate-960-300x150.png 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2025\/04\/Calories-Burned-By-Heart-Rate-960-768x384.png 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>mmm<\/p>\n<p>Thanks to the wide selection of available\u00a0<strong><a class=\"c-link\" href=\"https:\/\/amzn.to\/4iLQwVe\" target=\"_blank\" rel=\"noopener noreferrer\" data-sk=\"tooltip_parent\">fitness trackers<\/a><\/strong>\u00a0and smartwatches, it\u2019s never been easier to track and record your heart rate. But how useful is that information?<\/p>\n<p>Very, it turns out. First of all, it\u2019s possible to calculate\u00a0calories\u00a0burned by heart rate.<\/p>\n<p>So, if you\u2019ve ever wondered about the effectiveness of a particular fitness class or wanted to compare the intensity of one type of workout to another, your heart rate can be a useful clue.<\/p>\n<p>Monitoring your heart rate in real time can also help you stay within your\u00a0target heart rate zone\u00a0and provide valuable insights into your progress and overall\u00a0fitness level.<\/p>\n<p>So don\u2019t ignore that little heart-shaped graphic on the screen of your wearable \u2014 use it.<\/p>\n<h2>How to Calculate Calories Burned by Heart Rate<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-163539 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/09110743\/Calories-Burned-By-Heart-Rate-600-Woman.jpg\" alt=\"Woman Checks Tracker | Calories Burned By Heart Rate\" width=\"599\" height=\"400\" \/><\/p>\n<p>Only an exercise physiologist with access to a lab can provide a scientifically accurate measurement of how many calories you\u2019ve burned during a workout.<\/p>\n<p>But with some basic math skills, it is possible to get an estimate. To calculate calories burned by heart rate, you\u2019ll need:<\/p>\n<ul>\n<li>The duration of your workout<\/li>\n<li>Your average heart rate for that workout<\/li>\n<li>Some basic personal information<\/li>\n<li>A calculator<\/li>\n<\/ul>\n<p>Below are two formulas based on biological sex:<\/p>\n<blockquote><p><strong>Male:\u00a0<\/strong>[(-55.0969 + (0.6309 x HR) + (0.1988 x W) + (0.2017 x A)] \/ 4.184) x 60 x T<br \/>\n<strong>Female:\u00a0<\/strong>[(-20.4022 + (0.4472 x HR) \u2013 (0.1263 x W) + (0.074 x A)] \/ 4.184) x 60 x T<\/p>\n<p><em>HR = Heart rate (in beats\/minute)<br \/>\nW = Weight (in kilograms; 1 kg = 2.2 pounds)<br \/>\nA = Age (in years)<br \/>\nT = Exercise duration time (in hours)<\/em><\/p><\/blockquote>\n<p>For example, a 40-year-old woman weighing 68 kilograms (about 150 pounds) who averages 160 bpm during an hour-long workout will burn about 653 calories.<\/p>\n<p>\u201cGenerally speaking, the higher your heart rate, the more calories you will burn for a given amount of time,\u201d says\u00a0<a href=\"http:\/\/www.toddbuckingham.com\/about\" target=\"_blank\" rel=\"noopener\">Todd Buckingham<\/a>, Ph.D, an exercise physiologist at Mary Free Bed Sports Rehabilitation Performance Lab in Wyoming, Michigan. \u201cFor example, if running for 10 minutes, you will burn more calories if your heart rate is 180 beats per minute (bpm) than if it were 140 bpm.\u201d<\/p>\n<p>Buckingham describes this formula as a \u201cgood, scientifically developed formula,\u201d but notes that all the participants in the\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15966347\/\" target=\"_blank\" rel=\"noopener\">study<\/a> who tested it were physically active and free of any metabolic or cardiovascular diseases.<\/p>\n<p>\u201cThis means that the equation accurately predicted actual energy expenditure extremely well for a wide range of\u00a0<em>active<\/em>\u00a0individuals and can therefore be generalized to other\u00a0<em>active<\/em>\u00a0individuals who regularly partake in physical activity,\u201d he says. \u201cWhether this equation is accurate for individuals who have some type of metabolic or cardiovascular disease or who have not engaged in prior physical activity remains unknown.\u201d<\/p>\n<h2>What Heart Rate Zone Is Best for Losing Weight?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-162645 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/20144748\/why-track-heart-rate-600-infographic.png\" alt=\"heart rate zones\" width=\"499\" height=\"499\" \/><\/p>\n<p>Heart rate zones are based on your\u00a0maximum heart rate\u00a0(MHR), or the fastest rate at which your heart can beat. The most popular formula for calculating MHR is: 220 minus age.<\/p>\n<p>So, based on this formula, the MHR for a 40-year-old person is estimated to be about 180 bpm.<\/p>\n<p>(Note that, while this formula is simple to use, there are other, slightly more complicated formulas that are believed to be more accurate.)<\/p>\n<p>Each heart rate zone is determined by a percentage of your MHR:<\/p>\n<ol>\n<li><strong>50-60% of MHR:\u00a0<\/strong>A relatively low level of effort. You can still carry on a conversation. (Think: warming up, cooling down, and\u00a0active recovery.)<\/li>\n<li><strong>60-70% of MHR:\u00a0<\/strong>You\u2019re breathing heavier, but you can still speak in short sentences.<\/li>\n<li><strong>70-80% of MHR:\u00a0<\/strong>Your heart is beating faster, breathing is labored, and it\u2019s harder to speak.<\/li>\n<li><strong>80-90% of MHR:\u00a0<\/strong>Speaking is no longer an option.<\/li>\n<li><strong>90-100% of MHR:\u00a0<\/strong>An all-out effort that you can sustain for only very short bursts (e.g., a sprint).<\/li>\n<\/ol>\n<p>Your ideal heart rate zone depends on your fitness goals, says Buckingham.<\/p>\n<p>\u201cIf your goal is weight loss, you should try to keep your heart rate as high as possible for as long as possible [without increasing your risk of\u00a0overtraining\u00a0or injury],\u201d he explains. \u201cSo, if you\u2019re able to sustain a high heart rate for an extended period of time, you will get the most of your calorie burn.\u201d<\/p>\n<p>However, whether you\u2019re a competitive sprinter or marathon runner, you\u2019ll need to adjust your approach accordingly.<\/p>\n<p>\u201cIf your goal is training for\u00a0endurance, you need to be able to run for long durations,\u201d Buckingham says. \u201cTherefore, it\u2019s important to incorporate a lot of long,\u00a0steady state runs\u00a0into your training where you keep your heart rate at about 70% of your maximum.\u201d<\/p>\n<p>For the sprinter, heart rate monitoring is less applicable to everyday training. \u201cWhen sprint training, it\u2019s best just to run really fast and not pay attention to heart rate,\u201d he says.<\/p>\n<h2>What Can You Learn From Your Heart Rate?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-163537 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/09110726\/Calories-Burned-By-Heart-Rate-600-Couple.jpg\" alt=\"Couple Checks Trackers | Calories Burned By Heart Rate\" width=\"599\" height=\"400\" \/><\/p>\n<p>When tracked over time, your heart rate can be an indicator of your overall health and progress toward achieving your fitness goals.<\/p>\n<p>If you\u2019re consistent with exercise, you\u2019ll likely notice that your heart rate is lower than when you first began working out, both at rest\u00a0and when you\u2019re active.<\/p>\n<p>\u201cThis shows that your body is becoming more efficient,\u201d Buckingham says.<\/p>\n<p>\u201cCardiac output is the amount of blood your heart pumps out each minute and is comprised of your heart rate and stroke volume (milliliters per beat). As you become more fit, your heart gets stronger and can pump more blood with each beat. Because your heart is now pumping more blood with each beat, it doesn\u2019t have to beat as fast to maintain the same cardiac output,\u201d he explains.<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>Tracking calories burned by heart rate is easy with the BODi onscreen heart rate and tracking with a Polar heart rate transmitter. Jenessa O&#8217;Connor takes an in-depth look at heart rate and training in her post in the BODi Blog below. mmm Thanks to the wide selection of available\u00a0fitness trackers\u00a0and smartwatches, it\u2019s never been easier [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2257,918],"tags":[],"class_list":{"0":"post-9272","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-endurance-building","7":"category-healthy-living-and-eating","8":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tracking Calories Burned by Heart Rate - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Tracking calories burned by heart rate is easy with the BODi onscreen heart rate and tracking with a Polar heart rate transmitter.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/15\/tracking-calories-burned-by-heart-rate\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tracking Calories Burned by Heart Rate - Fitness, Health &amp; 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