Complete Guide: Heart Rate Zones Calculator for Fat Burning
Calculate your fat burning heart rate zone. Understand the science of fat oxidation and effective cardio for weight loss.
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Expert Tips for Fat Burning
- ✓The 'fat burning zone' (Zone 2) burns highest percentage of fat, but not most total calories
- ✓Higher intensity burns more total calories - often better for weight loss
- ✓Fasted cardio in Zone 2 maximizes fat oxidation during the workout
- ✓Total calorie deficit matters more than what fuel you burn during exercise
- ✓Zone 2 cardio is sustainable and builds aerobic base for harder sessions
- ✓Mix intensities: Zone 2 for volume, HIIT for metabolism boost
More Heart Rate Zones Options
Frequently Asked Questions
What is the fat burning heart rate zone?
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Zone 2 (60-70% max HR) burns the highest percentage of calories from fat (~60-70%). However, higher zones burn more total calories, which often matters more for weight loss.
Is the fat burning zone best for weight loss?
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Not necessarily. While Zone 2 burns higher fat percentage, Zone 4-5 burns more total calories. A mix is ideal: Zone 2 for volume, HIIT for metabolism boost and time efficiency.
Should I do fasted cardio for fat burning?
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Fasted Zone 2 cardio does increase fat oxidation during exercise. But 24-hour fat loss depends on total calorie deficit. Fed vs fasted matters less than total calorie burn.
How long should I stay in fat burning zone?
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For fat oxidation benefits, 30-60 minutes is effective. Zone 2 is sustainable for longer sessions. But remember: higher intensity for less time can burn similar total calories.
Why am I not losing weight staying in fat burning zone?
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Exercise calories are often less than people think. A 30-min Zone 2 session burns 200-300 calories - one snack can erase that. Focus on diet for deficit, exercise for fitness and metabolism.
Looking for the standard heart rate zones calculator?
Go to Main HR Zones Calculator