Can a Heart Rate Monitor Really Tell You How Many Calories You've Burnt?
Posted Aug 22 2009 10:02pm
Not only do heart rate monitors now clean your house, do your dishes, flush
the toilet and make your bed, but they can apparently tell you how many
calories you' ve burnt. Many people simply accept this as a mysterious
magical power created by companies like Polar and Suunto. Other people go
through life and exercise constantly wondering if they *really* burnt as
many calories as their little wristwatch is telling them.
So when it comes to estimating caloric expenditure, are these monitors
really accurate? A recent study in the Journal of Strength & Conditioning
Research, titled "Validation of Heart Rate Monitor-Based Predictions of
Oxygen Uptake and Energy Expenditure" asked this very same question.
Traditionally, energy expenditure (AKA caloric burn) is measured in a
laboratory, via a test in which you breathe in and out of a mask while
running on a treadmill or riding a bicycle. The accuracy of this test is
well established, and is based on a direct correlation between oxygen
consumed, carbon dioxide produced, and calories burnt.
But you obviously aren' t breathing into a tiny hole in your heart rate
monitor. Nor did it come equipped with a special mask for you to wear (note
to Polar: please don' t get any ideas). So how does the heart rate monitor
calculate how many calories you' ve burnt?
Basically, special software built into the monitor is estimating your
maximum oxygen consumption and energy expenditure via the length of time
between each of your heart beats. I don' t know the specifics of the actual
equation used in this software, but I imagine it would likely take up a good
portion of this blog post if I were to reproduce it.
In the study that I mentioned above, researchers used the "gold-standard" of
measuring calories burnt (a calorimetry test used the mask) and compared it
to the values the heart rate monitor was spitting out (in this case, a
Suunto monitor). The results of the study showed that during both submaximal
and maximal intensity treadmill running, the Suunto estimates of VO2
(maximum oxygen consumption) varied by about 6% when compared to traditional
But more significantly, there was substantial uncertainty in the calculation
of calories burnt, with the Suunto system underestimating caloric
utilization by about 13%. So if your heart rate monitor says you burnt 300
calories, it' s possible that you actually burnt closer to 350 calories. And
those measly 50 calories could be the difference between extra chocolate in
your mocha, or not.
However, at very low intensities, like the type of intensity involved with
the daily tasks of brushing your teeth, typing on your computer, or doing 12
oz curls with a Kokanee, the system was fairly accurate. And that' s good
news for those of us who obsessively wear out heart rate monitors to squeeze
every extra ounce of data from the super-computer on our wrist
Ben Greenfield is the Renaissance man of the sport of triathlon.
He' s a fast triathlete, a coach, a personal trainer, and much more more.