Heart Rate Calories Calculator: Steady Cardio
Make more sense of your steady cardio sessions with our heart rate calories calculator. Use your average workout heart rate to estimate the calories you burned.
Enter your age, body weight, average exercise heart rate, and workout time. Choose the study option that applies to you.
Use a steady cardio workout, not a resting heart rate, interval session, or strength workout. Heart rate can change with heat, stress, medication, and health conditions.
Estimate calories from workout heart rate
Use a steady cardio workout, not a resting heart rate, interval session, or strength workout.
- Enter your age and body weight.
- Choose the study option and enter your average workout heart rate.
- Enter the workout time and confirm this was steady cardio.
How the estimate works
How this estimate is calculated
A published study uses age, body weight, the selected study option, and average exercise heart rate to estimate calories per minute. The calculator applies that rate to your workout time and reports one session total.
The published study provides separate formulas for men and women using age, body weight, and average workout heart rate. The result is converted to calories and multiplied by the session time.
A heart-rate example
About 107 calories for this 30-minute steady cardio workout using the Male study formula. Example inputs: age 19, body weight 47 kg, and average workout heart rate 90 bpm.
What this calorie estimate means
This is one estimate for the full workout. It does not calculate calories above rest.
When this estimate fits
Use only for steady cardio. Supported inputs are age 19–45, body weight 47–120 kg, and average exercise heart rate 90–150 bpm. These limits do not guarantee personal accuracy; intervals, medication, health conditions, heat, and stress can affect the result.
Published equations for steady cardio; input limits do not guarantee individual accuracy.
Research behind this estimate
View research sources
These references list the activity values or study methods behind this estimate.
- Keytel thesis: heart-rate equations — Study equations and population details.
- 2025 study using the Keytel equations — Published equation and calorie conversion.
Heart-rate questions
Can I use this for interval training?
No. Rapid changes in effort and heart rate make intervals a poor fit. Use an average heart rate from steady cardio.
Should I enter my resting heart rate?
No. Enter your average heart rate during the workout.
Explore other workout estimates
Choose another calculator when you want to answer a related question with a different activity or time scale.
- Multi-Activity MET and Calories Calculator — Estimate separate activity segments when one heart-rate average does not describe the workout.
- Stationary-bike calories calculator — Use a cycling activity category instead of a heart-rate estimate.
- Outdoor cycling calories calculator — Estimate an outdoor ride from its riding category.
- TDEE and Maintenance Calorie Calculator — Put this workout in context with your daily maintenance estimate. Avoid counting exercise twice if it is already included in your activity level.