What is the difference between fat-burning zone and cardio zone?

In the fat-burning zone (60–70% max HR), a higher percentage of calories come from fat. In the cardio zone (70–80% max HR), you burn more total calories but a higher percentage comes from carbohydrates. Both contribute to weight loss.

How long should I exercise in the fat-burning zone?

Aim for at least 30–60 minutes in the fat-burning zone for effective fat loss. Longer sessions at moderate intensity are particularly effective because your body increasingly relies on fat stores as glycogen depletes.

Does gender affect the fat-burning zone?

The heart rate zones are the same formula for both genders. However, women tend to burn a slightly higher proportion of fat at the same relative intensity compared to men.

Fat Burning Zone Calculator

The Fat Burning Zone Calculator gives you a detailed breakdown of your fat-burning heart rate zone along with all other training zones. See exactly where to keep your heart rate for maximum fat utilisation during exercise.

Enter Your Details

Your Age

years

How It Works

Your maximum heart rate (220 minus your age) is used to calculate five training zones. The fat-burning zone (60–70% of max HR) is where your body burns the highest percentage of calories from fat stores.

Quick Reference

Age	Max HR	Fat Burn Zone (bpm)	Cardio Zone (bpm)
20	200	120–140	140–160
25	195	117–137	137–156
30	190	114–133	133–152
35	185	111–130	130–148
40	180	108–126	126–144
45	175	105–123	123–140
50	170	102–119	119–136
55	165	99–116	116–132
60	160	96–112	112–128

Frequently Asked Questions

What is the difference between fat-burning zone and cardio zone?: In the fat-burning zone (60–70% max HR), a higher percentage of calories come from fat. In the cardio zone (70–80% max HR), you burn more total calories but a higher percentage comes from carbohydrates. Both contribute to weight loss.
How long should I exercise in the fat-burning zone?: Aim for at least 30–60 minutes in the fat-burning zone for effective fat loss. Longer sessions at moderate intensity are particularly effective because your body increasingly relies on fat stores as glycogen depletes.
Does gender affect the fat-burning zone?: The heart rate zones are the same formula for both genders. However, women tend to burn a slightly higher proportion of fat at the same relative intensity compared to men.

How This Is Calculated

Max Heart Rate = 220 − age Fat Burning Zone = 60–70% of MHR Cardio Zone = 70–80% of MHR

MHR: = maximum heart rate in beats per minute
Fat Burning: = highest % of calories from fat; moderate intensity
Cardio: = more total calories burned; higher intensity

The fat burning zone burns a higher proportion of fat, but the cardio zone burns more total calories. Both contribute to weight loss.

Related Tools

Fat Burning Heart Rate Calculator

Find your optimal fat-burning heart rate zone based on your age. Train in the right zone to maximise fat loss.

Heart Rate Zone Calculator

Calculate all five heart rate training zones using the Karvonen method with your age and resting heart rate.

Kilojoules Burned Calculator

Calculate how many kilojoules (or calories) you burn during any exercise based on your weight and activity duration.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.