Aerobic (Fat Burning) Heart Rate Calculator

1. When exercise intensity reaches 60% of your maximum heart rate, your body begins to burn fat for energy.

2. When heart rate reaches 75% or more of maximum heart rate, the body begins to increase the proportion of protein used for energy while continuing to burn fat.

3. The optimal heart rate range for fat burning during aerobic exercise is between 60% and 75% of your maximum heart rate.

4. There are two methods for calculating the optimal heart rate for aerobic exercise: the Maximal Heart Rate Method and the Heart Rate Reserve Method.

5. The Maximal Heart Rate Method is simple and straightforward, allowing you to directly calculate your target heart rate using a formula; the Heart Rate Reserve Method, however, requires a prior measurement of your resting heart rate and provides more accurate data.

6. To measure resting heart rate: Record the number of heartbeats in one minute while in a state of complete rest. The best time to measure is in the morning before getting out of bed.

7. Maximal Heart Rate Method: Optimal heart rate for aerobic exercise = (Maximal Heart Rate) × (60%–75%)

8. Heart Rate Reserve Method: Optimal heart rate for aerobic exercise = (Maximum heart rate – Resting heart rate) × (60%–75%) + Resting heart rate

Note: This tool is not suitable for children or individuals with heart disease or related conditions