Fat Burning Zone Calculator
Find your optimal heart rate for maximum fat loss during exercise.
Your fat-burning zones will appear here.
What is the Fat Burning Zone?
The "fat burning zone" refers to a specific heart rate range where your body is thought to burn the highest percentage of calories from fat as opposed to carbohydrates. While high-intensity exercise burns more total calories, moderate-intensity exercise within this zone relies more on fat for fuel.
Exercising in this zone is ideal for improving endurance and promoting fat loss, making it a popular target for individuals focused on weight management.
How to Calculate Your Fat Burning Zone
There are several methods to estimate your fat burning heart rate. This calculator provides results from three popular formulas.
1. Percentage of Maximum Heart Rate (MHR)
The simplest method defines the fat burning zone as **60% to 80% of your MHR.** First, you estimate your MHR:
MHR = 220 - Age
Then, you calculate the lower and upper limits of the zone. For example, for a 35-year-old, MHR is 185 bpm. The fat burning zone would be 111-148 bpm.
2. Zoladz Method
This method creates zones by subtracting values from your MHR. The fat burning zone is defined as:
Zone = MHR - Adjuster ± 5 bpm
The adjusters for this zone are 50 and 40, creating a range between (MHR - 55) and (MHR - 35).
3. Karvonen Method
This is considered a more accurate method as it accounts for your Resting Heart Rate (RHR), which reflects your cardiovascular fitness. The formula is:
Target HR = ((MHR - RHR) × %intensity) + RHR
The term (MHR - RHR) is known as your **Heart Rate Reserve (HRR)**. The fat burning zone is calculated using intensities of 60% and 80%.
Frequently Asked Questions
What is Zone 2 training?
Zone 2 training corresponds to exercising at **60% to 70% of your MHR.** It's a light-intensity aerobic exercise that is excellent for building endurance and burning fat. It's often considered the lower end of the fat-burning zone.
Does exercising in the fat burning zone burn more fat?
Yes, proportionally. During moderate-intensity exercise, your body uses a higher percentage of fat for energy. However, higher-intensity workouts burn more total calories in the same amount of time, which can lead to greater overall fat loss, even if the percentage of fat burned is lower.
How do I measure my Resting Heart Rate (RHR)?
To get the most accurate measurement, check your pulse for a full 60 seconds immediately after waking up, before you get out of bed. You can find your pulse on your wrist (radial artery) or neck (carotid artery). Do this for 3-4 consecutive mornings and average the results.