Calculate calories burned from your average workout BPM, sex, age, weight, and duration, or solve for the BPM or workout time needed to hit a calorie goal.
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BPM Calories Burned Formula
The calculator uses the Keytel heart-rate equations, which estimate energy expenditure from average workout BPM, age, weight, and sex.
- BPM = average heart rate during the workout
- kg = body weight in kilograms (lb ÷ 2.2046)
- age = age in years
- duration = workout time in minutes
The “BPM for calorie goal” mode rearranges the same equation to solve for the average BPM needed to hit a calorie target in a given time. The equations were validated for steady aerobic exercise between roughly 50% and 90% of max heart rate. Results outside that range are rough estimates.
Reference Tables
Use the table below to interpret the BPM you entered against your age-predicted maximum (220 − age).
| % of Max HR | Zone | Typical Activity |
|---|---|---|
| < 50% | Very light | Warm-up, walking |
| 50–63% | Light | Easy cycling, brisk walk |
| 64–76% | Moderate | Steady jog, lap swim |
| 77–93% | Vigorous | Tempo run, hard cycling |
| 94–100% | Maximum | Sprints, intervals |
Approximate kcal/min from the formula for a 30-year-old at 150 BPM:
| Weight | Male (kcal/min) | Female (kcal/min) |
|---|---|---|
| 130 lb (59 kg) | 11.4 | 9.7 |
| 160 lb (73 kg) | 12.0 | 9.3 |
| 190 lb (86 kg) | 12.7 | 8.9 |
| 220 lb (100 kg) | 13.3 | 8.5 |
Example and FAQ
Example. A 35-year-old male, 180 lb (81.6 kg), runs 45 minutes at an average 155 BPM.
kcal/min = (−55.0969 + 0.6309×155 + 0.1988×81.6 + 0.2017×35) ÷ 4.184 ≈ 14.4
Total ≈ 14.4 × 45 ≈ 648 kcal.
Why does sex change the result? The Keytel equations were fit separately for men and women because of differences in average lean mass and cardiac response at the same BPM.
Where do I get the average BPM? Most fitness watches and chest straps report it as “average heart rate” for the session. Use that figure, not the peak.
Why is my low-BPM result so small or negative? The formula is calibrated for exercise. At resting or near-resting heart rates it underestimates and can return values close to zero. Stay within a real workout range for reliable output.
Should I use this for weight loss math? Treat it as an estimate within roughly ±10–15%. Pair it with consistent measurement, not single-session precision.
