Fat Burning Zone Calculator

The Fat Burning Zone Calculator estimates the optimal heart rate range at which your body burns the highest percentage of calories from fat. This range, known as the fat-burning heart rate zone, is a useful tool for fitness planning, weight loss programs, and personal training routines. By identifying your lower and upper heart rate limits based on your age, the calculator helps guide cardio workouts for effective fat metabolism while maintaining a safe exercise intensity.

This tool falls under the Health and Fitness Calculators category.

formula of Fat Burning Zone Calculator

Fat Burning Zone (Lower Limit) = Max Heart Rate × 0.60
Fat Burning Zone (Upper Limit) = Max Heart Rate × 0.70

Where:
Max Heart Rate = 220 − Age (in years)
The fat burning zone is typically 60% to 70% of your maximum heart rate.
The output is in beats per minute (bpm), helping individuals know their optimal training intensity.

Full Expanded Formula:
Max Heart Rate = 220 − Age
Fat Burn Zone Lower Limit = (220 − Age) × 0.60
Fat Burn Zone Upper Limit = (220 − Age) × 0.70

Reference Table: Estimated Fat Burning Zones by Age

This table helps users quickly find their target heart rate zone for fat burning without calculating.

Example of Fat Burning Zone Calculator

Suppose a person is 35 years old.

Step 1: Max Heart Rate = 220 − 35 = 185 bpm
Step 2:
Lower Limit = 185 × 0.60 = 111 bpm
Upper Limit = 185 × 0.70 = 129.5 bpm

So, the fat-burning heart rate zone is between 111 and 129.5 bpm.
This means if the person maintains their heart rate within this range during cardio exercise, a higher percentage of the energy burned will come from fat.

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