Fat Burning Zone Calculator

This Fat Burning Zone Calculator uses the Karvonen formula to find your target heart rate range for fat-burning cardio. Enter your maximum and resting heart rates to see the 60-70% heart rate reserve zone where your body favors fat as fuel.

The Karvonen Formula

Target HR = Resting HR + (Max HR - Resting HR) × intensity. The fat burning zone uses 60-70% of heart rate reserve (HRR). For a max HR of 190 and resting HR of 60, HRR is 130 bpm and the zone spans 138-151 bpm.

Training in the Fat Burning Zone

Workouts in this range feel moderate: you can speak in short sentences but not sing. This intensity supports endurance and fat oxidation without the high stress of maximum-effort intervals. Combine zone training with strength work and nutrition for best body-composition results.

Frequently Asked Questions

What is the fat burning heart rate zone?

It is typically 60-70% of your heart rate reserve (max HR minus resting HR), added back to resting HR. This moderate intensity favors fat metabolism during longer cardio sessions.

How do I find my maximum heart rate?

The classic estimate is 220 minus your age, though lab tests or field tests give better accuracy. Wearable devices and ramp tests can also estimate max HR more precisely.

What is the Karvonen formula?

Karvonen calculates training heart rate from heart rate reserve: Target = Resting HR + (Max HR - Resting HR) × intensity percentage. It personalizes zones better than simple max-HR percentages.

Is the fat burning zone the best for weight loss?

You burn a higher percentage of fat at moderate intensity, but higher intensities burn more total calories per minute. The best approach mixes zone-2 cardio with varied training and a calorie deficit.

What resting heart rate should I use?

Measure your pulse first thing in the morning before getting up. Healthy adults often range from 60-80 bpm; trained athletes may be lower. Use a weekly average for consistency.

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Fat Burning Zone