Moderate Heart Rate for Weight Loss
For weight loss through aerobic exercise, target a moderate-intensity heart rate range of 50-70% of your maximum heart rate, which translates to approximately 100-140 beats per minute for most adults, though this varies significantly with age. 1
Calculating Your Target Heart Rate Zone
Step 1: Determine Maximum Heart Rate
- Use the formula: 208 - (0.7 × age) 2
- This equation is more accurate than the outdated "220 - age" formula, which significantly underestimates maximum heart rate in older adults 2
- Example calculations by age:
Step 2: Apply the Moderate-Intensity Range
- Moderate-intensity aerobic exercise is defined as 50-70% of maximum heart rate 1
- This corresponds to 40-59% of VO₂max or heart rate reserve 4
- You should be able to talk but not sing during exercise at this intensity 4
Weight Loss Effects at This Intensity
Moderate-intensity aerobic exercise produces modest but meaningful weight loss of 2-3 kg on average when combined with dietary modifications 1
Key Evidence for Weight Loss:
- Moderate-intensity exercise is associated with decreased visceral adiposity (belly fat) and mean weight loss of 2-3 kg 1
- Exercise alone has modest effects on weight; the primary benefit comes from combining it with caloric restriction (500-750 kcal/day deficit) 1
- Moderate- to high-intensity interventions typically produce 5-10% total body weight loss when combined with dietary changes, with maximal loss achieved between 6-12 months 1
Duration Requirements:
- For initial weight loss: 150-300 minutes per week of moderate-intensity activity 1, 4
- For weight maintenance after loss: 200-300 minutes per week 1
- Activities can be accumulated in bouts of ≥10 minutes throughout the day 4
- Aim for at least 30 minutes on most days of the week (minimum 5 days) 4, 5
Important Clinical Considerations
When Heart Rate Targets Don't Apply:
- If taking beta-blockers or other heart rate-lowering medications, use the "talk test" or rating of perceived exertion (RPE of 12-13 on the Borg scale) instead of heart rate 4, 3
- Beta-blockers significantly blunt maximum heart rate response, making age-predicted equations invalid 3
Accuracy Limitations:
- All maximum heart rate prediction equations have substantial variability of ±10-15 beats per minute 3, 6
- Prediction equations are less accurate in adults with obesity, diabetes, hypertension, or low aerobic fitness 6
- The 208 - (0.7 × age) formula remains the most accurate available option for the general population 2
Practical Exercise Examples at Moderate Intensity:
- Brisk walking at 3-4 mph 4
- Water aerobics or stationary cycling at moderate effort 4
- Gardening, washing windows, or raking leaves 4
Critical Pitfall to Avoid
Do not rely on exercise alone for weight loss. Physical activity is not used as a stand-alone obesity treatment but helps with weight maintenance and cardiometabolic health 1. The most effective approach combines moderate-intensity exercise (150-300 min/week) with a reduced caloric intake of 500-750 kcal/day deficit 1. Weight regain is common after program cessation, with more than 25% of participants regaining 2% or more of weight at 2-year follow-up 1.