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 Fat Burning Zone
ExampleExample figures, not your own. Worked for a 35 year old. Enter your own details and press Calculate.
Fat Burning Zone
111 – 130bpm
This is your optimal fat-burning intensity
Max Heart Rate
185bpm
All Heart Rate Zones
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.
How to use it
- 1Enter your age in years
- 2Click "Calculate" to see your personalised heart rate zones
- 3Focus on the fat-burning zone (highlighted) during moderate exercise
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 |
How This Is Calculated
- 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.