How to Convert Heart Rate to Calories
Converting heart rate to calories burned is not an exact science. There have been countless methods and equations derived to calculate an estimation, but all of them result in only an approximate answer. Many of these formulas are very complex, and require age, gender and weight information. Although this might increase the accuracy to some small degree, there is a simpler equation that uses heart rate to determine calories burned.
Things You'll Need
- Calculator
- Your personal VO2 max, obtained from a physician or sports clinic (recommended but optional)
Instructions
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1
Using your index finger and your ring finger (never your thumb), locate your pulse on the underside of your wrist. Count the number of pulsations in a 10 second count. Multiply that number by 6 to find your pulse.
Example: 15 pulsations in 10 seconds would equal a pulse of 90. 15 x 6 = 90 -
2
Calculate the maximum heart rate for your age by subtracting your age from 220.
Example: If you are 30 years old, your max heart rate is 190. 220 - 30 = 190 -
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3
Divide your heart rate by your maximum heart rate to determine the percentage of your maximum heart rate you have reached.
Example: The max heart rate percentage for a 30 year-old with a pulse of 90 is 47 percent. 90/190 = 0.47 or 47% -
4
Multiply your that percentage by your VO2 max (your maximum capacity to utilize oxygen) to determine the amount of oxygen you are consuming in liters per minute. If you do not know your VO2, multiply by the number 3 (an average V02). This will decrease your accuracy, but will still give you a rough estimate of your calories burned.
Example: Using 47 percentage of maximum heart rate multiplied by a VO2 of 3 would be 1.41 liters of oxygen consumed per minute. 0.47 x 3 = 1.41 -
5
Multiply your liters of oxygen consumed per minute by 5 to obtain a rough estimate of your calories burned per minute for your evaluated heart rate.
Example: Consuming 1.41 liters of oxygen per minute would burn approximately 7.05 calories per minute. 1.41 x 5 = 7.05A 30 year-old with a pulse of 90 is burning roughly 7.05 calories per minute.
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Tips & Warnings
In order to obtain a true estimate of how many calories you are burning per minute, you need to have a physician evaluate you. This method is very simple, and fairly accurate, especially if you have you personal VO2. But it is no substitute for the tests that can be done at sports clinic.
