1. What is Target Heart Rate?

Target Heart Rate (THR) is the desired heart rate range you should aim for during exercise to achieve specific fitness goals. For weight loss and muscle gain, the ideal range is typically 60-80% of your maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• 220 - age — Estimated maximum heart rate
• 0.6 — Lower bound (60% of max HR)
• 0.8 — Upper bound (80% of max HR)

Explanation: The formula provides a heart rate range that optimizes fat burning while maintaining muscle building potential during exercise.

3. Importance of Target Heart Rate

Details: Training within your target heart rate zone ensures you're working at the right intensity to maximize fat loss while preserving or building muscle mass.

4. Using the Calculator

Tips: Simply enter your age in years. The calculator will show your ideal heart rate range for weight loss and muscle gain.

5. Frequently Asked Questions (FAQ)

Q1: Why use 60-80% of max heart rate?
A: This range balances fat burning (lower end) with muscle-building intensity (higher end).

Q2: How accurate is the 220-age formula?
A: It's a general estimate. Individual max HR can vary by ±10-20 bpm due to genetics and fitness level.

Q3: When should I measure my heart rate during exercise?
A: Check periodically during your workout, especially when changing intensity levels.

Q4: Are there limitations to this calculation?
A: Less accurate for athletes, older adults, or those on heart rate-affecting medications.

Q5: Should I stay exactly in this range?
A: It's ideal to spend most of your workout in this range, but variation is beneficial too.