Ideal Heart Rate to Burn Fat

People aiming for weight loss and accelerated fat burning are often asked to aim for the ideal heart rate to burn fat during exercise. In this article, I explain how to calculate the target heart rate to burn fat during cardiovascular exercises.

Weight loss is all about losing the excess baggage we carry around, through regular exercise designed to achieve an optimal heart rate to burn fat, carbohydrates and maximum amount of calories in general. The information provided here is based on online research and opinions of fitness experts. For detailed information, you are advised to consult a qualified doctor.

What is the Ideal Heart Rate to Burn Fat?

The rate at which we burn fats and calories in general is dependent on the heart rate achieved during exercise. The heart rate achieved, is in turn, directly proportional to the degree of intensity achieved during exercise. In general, the body never utilizes one exclusive source of energy. It derives energy from fat and carbohydrates burning simultaneously.

However, at a given point of time what is the percentage of fat burnt does depend on the heart rate, the carbohydrates reserves of the body and basically the overall energy requirement. It has been observed that during low intensity workouts, the degree of fats burned is slightly more than carbohydrates. As the intensity increases, more of carbohydrates are used as they can be burned faster. At higher rates however, again fat reserves are used more. Of course, there is no absolute heart rate range at which more fats are burnt as it varies from person to person. That is because the metabolic rate of each person is different. The best heart rate to burn fat can be calculated using a formula which I explain in the next section. Medical research has revealed that the ideal fat burning heart rate would be in the range of 65% to 85% of maximum rate.

However, for weight loss, what matters is how many calories you use up during exercise everyday. Be it high intensity exercise in a short time or low intensity exercise for a longer time; as long as you are burning a sizable amount of calories everyday, your weight loss program will be on track. For people who cannot exercise at high intensity due to age or health reasons, a low intensity exercise for longer duration at a medium heart rate can be effective. Those who can, should aim for high intensity exercise as it contributes to greater burning of calories.

How to Calculate the Ideal Heart Rate to Burn Fat?

Now let us see how to calculate the optimal heart rate to burn fat. There is an established formula called the modified Karvonen formula, devised for this purpose.

First step is to calculate your specific age predicted maximum heart rate (MHM). To do that, multiply your age in years by 0.67 and subtract it from the number 206.9. The number that you get is your maximum heart rate. Like for me, my age being 24, the maximum heart rate is [206.9 - (24 x 0.67)] = 190.82. 190.82 is my maximum heart rate.

Next step is to calculate your resting heart rate (RHR). To do that, count your pulse for a minute after waking up or after you are sufficiently relaxed. Then subtract the RHR from the MHR. For example, my RHR is 57. So I must subtract 57 from the MHR, that is 190.82 - 57 = 133.82.

Now we can calculate the maximum and minimum of the fat burning zone. It is 65% to 85% of the difference between MHR and RHR. That is in my case, the range would extend from (65% x 133.82) to (80% x 133.82) that is from 86.98 to 107.056. Adding my RHR to both these high-end and low end limits of the target heart rate to burn fat, will give me the range. Therefore in my case, the heart range top burn fat optimally, would be (86.98 + 57) to (107.056 + 57), that is from 143.98 to 164.056. Rounding up the numbers, that gives me a target heart range to burn fat from 144 to 164. Using this formula, you can calculate your own ideal heart rate to burn fat. The main thing to understand is that regular and consistent exercise will lead to a faster weight loss. The percentage of weight loss is directly proportional to the effort you out into it daily!

Staying in the fat burning zone of the heart rate range, through low intensity and long workouts, will enable you to burn fat more efficiently and rapidly. However, you could also alternatively aim for a high intensity workout which also lead to the same output in a shorter period of time. To design an exercise routine that is customized to achieve your weight loss target, taking your physical capacity into consideration, consult a qualified fitness trainer.