An individual’s fat burning heart rate is calculated by several methods developed by researchers. To find your fat burning heart rate, you must first find your maximum heart rate.
- Fox formula: Developed by cardiologists, this formula is a relatively accurate and straightforward method for determining maximum heart rate. This formula subtracts the individual’s age from 220 to find the maximum number of heart beats per minute (BPM). For example, if you’re 40, subtract 40 from 220 and your maximum heart rate is 180 beats per minute. However, this formula can underestimate an individual’s maximum heart rate up to 40 times her minute, and tends to become increasingly inaccurate with age.
- Gulati formula: Developed in 2010 and designed to be more accurate for women, this formula multiplies a person’s age by 0.88 and subtracts that number from 206 to determine that person’s maximum heart rate.
- HUNT Fitness Research: In this study, we measured maximum heart rate in 3,320 healthy adults and designed a new maximum heart rate formula that is more accurate than the previously used Fox formula. This formula multiplies the individual’s age by 0.64, then subtracts that number from 211 to get the maximum heart rate.
- Tanaka formula: Tanaka’s formula, which is considered more reliable than Fox’s formula, multiplies an individual’s age by 0.7 and subtracts that number from 208 to get maximum heart rate.
Beyond the differences in calculation methods available, Dr. Dal Farah says several factors can affect an individual’s maximum heart rate, including age, genetics, altitude at which one is located, exercise method and medication. I have. “The ‘220 minus age’ Fox formula is a good starting point for predicting maximum heart rate, but more accurate tests, such as graded exercise to determine maximum heart rate or her VO2 test, There is,” she adds. However, these tests are typically done in sports labs and are often reserved for elite athletes in training.
Once an individual has determined their maximum heart rate using one of the recommended formulas above, the fat burning heart rate zones can be calculated. To do this, multiply your maximum heart rate by 0.6 to 60% and 0.8 to 80% to find your ideal fat burning heart rate range.
For example, if you’re 40 years old using the Fox formula, subtract 40 from 220 and your maximum heart rate is 180 beats per minute. Then multiply 180 by 0.6 (60%) to get 108, and multiply 180 by 0.8 (8%) to get 144. Using this formula, your fat burning heart rate will range from 108 to 144 beats per minute.
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Tool to calculate fat burning heart rate
Fitness trackers like the Apple Watch and Garmin chest strap can help calculate and measure your fat-burning heart rate during activity. We typically display your heart rate zones during exercise either on the watch itself, in the corresponding app, or both. Most trackers estimate your fat-burning heart rate using the same formula as above, recording and estimating the time spent exercising in different heart rate zones.
A heart rate monitor, such as a chest strap, also uses electrodes to help measure your fat-burning heart rate. Many cardio machines, such as treadmills, also have sensors that measure the user’s heart rate and indicate when a fat-burning heart rate zone has been reached. Fitness trackers often collect data such as the user’s gender, age, and weight in order to provide accurate heart rate analysis.
Experts point out that it is also possible to manually measure a person’s heart rate using the pulse. Find your neck or wrist pulse, count your beats for 15 seconds, multiply that number by 4 and he’ll calculate your BPM.
