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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%).
For example, if you are 40 years old, your maximum heart rate would be 180 beats per minute. When walking, you will want to keep that rate between 90 and 153 beats per minute, and check your pulse regularly to ensure that you are within this target range.arget Heart Rate. Your target heart rate is the pulse you should aim for when walking to receive the maximum cardiovascular and weight-loss benefits. To determine this number, first subtract your age from 220.