❤️ Calories Burned by Heart Rate
Use heart rate formulas to estimate workout energy expenditure and compare sessions.
Use kilograms. Convert pounds by dividing by 2.205.
Use average heart rate during the workout segment.
Formula Source
Calories/min = (-55.0969 + 0.6309 × HR + 0.1988 × Weight + 0.2017 × Age) ÷ 4.184 (male)
Calories/min = (-20.4022 + 0.4472 × HR − 0.1263 × Weight + 0.074 × Age) ÷ 4.184 (female)
Tip
For interval workouts, calculate separate blocks for work and rest phases to improve accuracy.
How to Use This Calculator
Record Your Heart Rate
Use a fitness tracker or chest strap to capture average heart rate during the workout block.
Enter Personal Data
Input sex, age, and weight. These factors adjust the formula to your physiology.
Add Workout Duration
Measure only the active portion of the workout for best accuracy.
Review Results
Use the calorie estimate to monitor training load or balance nutrition.
Formula
Female: Calories/min = (-20.4022 + 0.4472 × HR − 0.1263 × Weight + 0.074 × Age) ÷ 4.184
These formulas originate from studies published in Medicine & Science in Sports & Exercise, providing a science-backed approach to heart-rate calorie estimation. Multiply calories per minute by workout duration to get total burn.
Variables
- HR: Average heart rate in beats per minute
- Weight: Body mass in kilograms
- Age: Years
- Sex: Choose male or female formula
Example
Female, 65 kg, age 32, HR 148 bpm for 40 minutes → Calories/min ≈ 8.9, total ≈ 356 kcal.
Understanding Heart-Rate-Based Calorie Burn
Heart rate correlates with energy expenditure because it reflects oxygen consumption and cardiac workload. This calculator bridges the gap between simple MET tables and advanced wearable analytics.
Accuracy Tips
- Use chest straps for the most reliable heart-rate data.
- Exclude warm-up/cooldown if heart rate differs significantly from workout intensity.
- Update body weight periodically to keep estimates aligned with progress.
When to Use
- HIIT sessions with fluctuating intensity
- Indoor cycling or rowing where MET tables are less precise
- Comparing cardio sessions recorded on fitness trackers
Frequently Asked Questions
Can men use the female formula or vice versa?
The formulas are sex-specific to account for physiological differences. Use the option that matches your biological sex for best accuracy.
What if my heart rate varies a lot?
Take average HR for the workout or break the session into intervals and sum the calories for each phase.
Does medication affect accuracy?
Yes. Beta-blockers and other medications can lower heart rate response, underestimating calories. Consult a healthcare provider for guidance.
How does this differ from MET calculators?
MET calculators assume typical effort levels. Heart-rate formulas adjust to your individual intensity, especially useful for unique or mixed workouts.
Can I use beats per minute from a smartwatch?
Yes. Modern smartwatches provide reliable average HR values. For highest accuracy, use data from a chest strap paired with your device.