Heart Rate Based Calorie Calculation
This calculator uses the Polar heart rate based calorie expenditure formula, which factors in your individual age, weight, and real-time exercise intensity rather than just activity type. Compared to MET-based estimates, the heart rate approach captures individual variation more effectively — two people doing the same activity at the same speed burn different calories because their hearts work at different rates.
For best accuracy, measure your average heart rate during exercise using a smartwatch or chest-strap heart rate monitor. The formula is most accurate for aerobic activities with a heart rate above 90 bpm, such as running, cycling, swimming, or rowing. For weight training, use the session-wide average HR including rest periods for a general reference estimate.
Frequently Asked Questions
Heavier individuals burn more calories at the same heart rate because more energy is required to move a larger body. Older individuals also burn more calories per unit of effort due to reduced cardiovascular efficiency — the formula captures this with age as a positive coefficient for males.
Heart rate based formulas are optimized for aerobic activities. Strength training has a more complex relationship between heart rate and calorie burn. Using your average HR including rest periods between sets gives a general reference, but MET-based estimates may be more appropriate for dedicated weight training sessions.