Exercise Intensity Calculator
Calculate your target heart rate zones, exercise intensity levels, and estimated calorie burn. Optimize your workouts for fat burning, endurance, and cardiovascular health.
Step 1: Personal Information
About Resting Heart Rate
A lower resting heart rate generally indicates better cardiovascular fitness. The average resting heart rate is 60-100 bpm. Well-trained athletes may have resting heart rates of 40-60 bpm.
Step 2: Exercise Parameters
Understanding Exercise Intensity
Moderate intensity exercise (50-70% of max HR) improves cardiovascular health. High intensity (70-85% of max HR) improves athletic performance and burns more calories per minute.
Exercise Intensity Results
Target Heart Rate for Your Workout
Heart Rate Training Zones
| Zone | Intensity | % of Max HR | Heart Rate Range | Training Effect |
|---|
Using Heart Rate Zones
Zone 1 (Very Light): Recovery, warm-up, cool-down
Zone 2 (Light): Builds endurance, improves fat burning
Zone 3 (Moderate): Improves aerobic capacity
Zone 4 (Hard): Increases lactate threshold, improves speed
Zone 5 (Maximum): Develops maximum performance, improves power
Calorie Burn Breakdown
Exercise Intensity Formula
Maximum Heart Rate (MHR) = 220 – Age
Target Heart Rate = MHR × Intensity %
Calories Burned = METs × Weight (kg) × Duration (hours)
MET (Metabolic Equivalent of Task) is a measure of exercise intensity where 1 MET = energy expended at rest. The higher the MET value, the more intense the exercise.
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