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But donât worryâthat part is easy too. Your target heart rate range for weight loss is 65%â75% of your maximum heart rate. And your max heart rate is easily estimated with a simple equation.If youâre male, subtract your age from 220. If youâre female, use 226. So for a 35-year old male: 220-35 = 185. His estimated max heart rate is 185 beats per minute, and his target heart rate range for weight loss is 120-139 BPM (65â75%).nd your max heart rate is easily estimated with a simple equation. If youâre male, subtract your age from 220. If youâre female, use 226. So for a 35-year old male: 220-35 = 185. His estimated max heart rate is 185 beats per minute, and his target heart rate range for weight loss is 120-139 BPM (65â75%).
Calories Burned = [(Age x 0.074) â (Weight x 0.05741) + (Heart Rate x 0.4472) â 20.4022] x Time / 4.184. Calculation. For example, hereâs my formula based on a 49 year old male weighing 155 for a workout where my heart rate averages about 148 bpm throughout a 60-minute boot camp workout.