Heart Rate for Fat Loss Calculator
Optimize your workout intensity for maximum fat burning
Your Personalized Results:
Recommendation: To maximize fat oxidation, maintain your heart rate between 0 and 0 beats per minute during steady-state cardio (e.g., brisk walking, light jogging, or cycling).
How the Fat Loss Heart Rate Zone Works
Understanding your "fat loss zone" is essential for optimizing your time in the gym. This calculator utilizes the Karvonen Formula, which is widely considered more accurate than simple formulas because it accounts for your cardiovascular fitness level by incorporating your Resting Heart Rate (RHR).
The Science of Fat Burning
When you exercise, your body uses a mix of carbohydrates and fats for fuel. At lower intensities (60% to 70% of your heart rate reserve), your body relies on oxygen to oxidize fat stores more efficiently. While higher intensities burn more total calories per minute, a higher percentage of those calories come from stored fat during this specific zone.
How We Calculate Your Zone
The calculator follows these specific steps:
- Max Heart Rate (MHR): 220 – Your Age.
- Heart Rate Reserve (HRR): MHR – Resting Heart Rate.
- The Zone: We calculate 60% and 70% of your HRR and then add your Resting Heart Rate back into the figure to find the beats-per-minute target.
Example Calculation
Imagine a 30-year-old individual with a resting heart rate of 70 BPM:
- Max Heart Rate: 220 – 30 = 190 BPM
- Heart Rate Reserve: 190 – 70 = 120 BPM
- 60% Intensity: (120 x 0.60) + 70 = 142 BPM
- 70% Intensity: (120 x 0.70) + 70 = 154 BPM
- Result: Their ideal fat loss zone is 142 to 154 beats per minute.
Note: While the fat loss zone is great for burning stored fat, don't ignore High-Intensity Interval Training (HIIT) or strength training, which can boost your metabolic rate for hours after the workout (the "afterburn" effect).