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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%).
So, if you are 40 years old, your lower level threshold would be 180 x 0.55 = 99 beats per minute, and your upper level threshold would be 180 x 0.70 = 126 beats per minute. This would make your fat burning zone 99 to 126 beats per minute. Stay in The Zone. Once you have calculated your fat burning zone, be sure to adjust your intensity during exercise to stay within those upper and lower limits. Periodically check on your heart rate using one of the methods listed above.