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Fat Burning Heart Rate Calculator

Fat burning heart rate calculator: enter age and resting HR for your fat-burn zone (60-70% of max HR) via the Karvonen method, plus all five training zones.

Free online · Instant results

Age

Resting HR

Current HR (opt)

Fat-burn zone (Z2, Karvonen)

138 – 150 bpm

HRmax 187 (Tanaka) · HRR 122

Your zones (bpm)

Z1 Recovery

Z2 Fat burn

Z3 Aerobic

Z4 Threshold

Z5 Max

Marker at Z2 upper bound (enter current HR to locate)

HRmax (220-age)190 bpm

HRmax (Tanaka)187 bpm

Reserve HRR122 bpm

Resting65 bpm

Five training zones (Karvonen)

Zone	%HRR	Your range	Purpose
Z1 Recovery	50-60%	126-138	Warm-up, active recovery
Z2 Fat burn	60-70%	138-150	Aerobic base, best fat burn
Z3 Aerobic	70-80%	150-163	Cardio endurance
Z4 Threshold	80-90%	163-175	Lactate threshold
Z5 Max	90-100%	175-187	Sprint intervals only

💡 Karvonen method: target HR = resting + (HRmax − resting) × intensity — more personalized than %HRmax. Measure resting HR right after waking. Tanaka formula (208 − 0.7×age) is more accurate than 220−age for most adults.

Frequently Asked Questions

What is the fat burning heart rate zone?▼

Typically 60-70% of your max heart rate (220 minus age). At 30 years old, max HR is 190 and the fat-burn zone is about 114-133 bpm.

Is lower intensity better for burning fat?▼

Lower intensities burn a higher fat percentage, but higher intensities burn more total calories. For fat loss, total calorie deficit matters most.

How do I use the Heart Rate Zone Calculator?▼

Open the page and fill in the input fields — results update automatically. Max heart rate and training intensity zones.

Are the results accurate?▼

Results follow published international standards (WHO, ACE, IOM) and are for reference only.

Can this replace medical advice?▼

No. Always consult a qualified healthcare professional for health decisions.

💡

This is a dedicated variant of the Heart Rate Zone Calculator, pre-configured for this scenario with tailored FAQs.