Cardio Calculator - Calculate Calories Burned & Heart Rate Zones
Estimate calories burned from 100+ activities using MET values, or find your target heart rate zones (based on AHA guidelines) for effective cardio training.
How to Use This Calculator
Use the tabs to switch between the Calories Burned calculator and the Heart Rate Zones calculator. Enter your workout activity, body weight, and duration for calories, or provide your age (plus optional resting heart rate) for precision in heart rate zones.
After adjusting inputs, click Calculate or wait for the results to refresh automatically via the debounced listener. Results stay visible until you choose another mode or new values require recalculation.
Methodology
The calories calculator applies MET values sourced from the 2011 Compendium of Physical Activities. It converts your body weight to kilograms, multiplies by the MET for the selected activity, and factors duration to compute total calories burned and calories per hour.
The heart rate tool uses the AHA-standard formula (220 − age) and optionally the Karvonen equation when you enter a resting heart rate, providing five target zones mapped to intensity ranges from 50% to 100% of effort.
Full original guide (expanded)
The legacy layout included audit tooling, related placements, and supporting notes that remain relevant for documentation. A reserved ad block described placement for 300×250 or 300×600 units. The stage also highlighted the dual focus of the calculator (calories + heart rate) alongside the scientific grounding.
Why Use This Calculator?
- Get a 2-in-1 tool for both calorie burn and heart rate zones.
- Uses scientifically-backed MET values and AHA guidelines.
- Compare over 100 different activities, from running to household chores.
- Personalize your heart rate zones using the (optional) Karvonen formula.
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Audit & Verification Notes
Original audit output flagged this page as an initial spec (version 0.1.0-draft, 2026-01-19) with formula extractions, sources, and change tracking. The data profile emphasized transparency, with inputs and assumptions surfaced directly in the user interface.