Fat Burning Zone
Calculate heart rate zones for fat burn. 60–70% max HR, Karvonen method, Zone Finder. Myth debunked: HIIT > steady state for fat loss. Achten & Jeukendrup 2004.
Preset Scenarios
$ Max HR: 185 bpmOptimal Fat Burn: 137–149 bpm
Screenshot summary: Max HR, fat burn zone (60–70% MHR), all 5 zones with BPM ranges. Share your zones on social.
For educational and informational purposes only. Verify with a qualified professional.
Answer Capsule: Fat burning zone = 60–70% of max HR. Max fat oxidation at ~64% VO2max (Achten & Jeukendrup 2004). Myth debunked: higher intensity burns more TOTAL calories and often more fat calories. HIIT > steady state for fat loss.
📋 Key Takeaways
- • Max HR: 220 − age (Haskell) or 208 − 0.7×age (Tanaka)
- • Fat Burn Zone: 60–70% of max HR
- • Karvonen: Target HR = ((MaxHR − RHR) × %intensity) + RHR
- • HIIT often more effective for fat loss than steady-state
💡 Did You Know?
📖 How It Works
🎯 Expert Tips
Zone 2 for base
Build aerobic base in Zone 2. Good for recovery and endurance.
HIIT for fat loss
Don't fear higher intensity. HIIT often beats steady-state for fat loss.
Use Karvonen
Resting HR improves zone accuracy.
Tanaka for 40+
208 − 0.7×age often more accurate for older adults.
📊 Comparison Table
| Zone | % Max HR | 35yo (max 185) |
|---|---|---|
| Recovery | 50–60% | 93–111 bpm |
| Fat Burn | 60–70% | 111–130 bpm |
| Aerobic | 70–80% | 130–148 bpm |
| Threshold | 80–90% | 148–167 bpm |
| Max | 90–100% | 167–185 bpm |
📈 Infographic Stats
📚 Official Sources
⚠️ Disclaimer: Zone estimates use population formulas. Individual variation exists. HIIT may not be suitable for everyone. Consult a professional for personalized advice.