Fat-Burning Heart Rate
Your five training zones from age and resting heart rate — including the fat-burn band where the body favors fat as fuel.
How to use
- Enter your age (and resting heart rate for Karvonen zones).
- The max heart rate and zone table appear instantly.
- Keep easy runs in the fat-burn band; intervals go higher.
Frequently asked questions
What is the fat-burning heart rate zone?
It is the moderate intensity band where the body relies most on fat as fuel — classically 60–70% of maximum heart rate. At this intensity you can hold a conversation while exercising.
Which maximum heart rate formula do you use?
The Tanaka equation (208 − 0.7 × age), which studies show fits older and younger adults better than the folk-classic 220 − age. Both are shown so you can compare; neither fits every individual perfectly.
What is the Karvonen method?
A refinement that uses your resting heart rate: target = (max − resting) × intensity% + resting. Because it measures reserve capacity rather than raw maximum, zones shift upward for fit people. Enter your resting heart rate to switch to it.
Does exercising in the fat-burn zone burn more total fat?
Per minute, a higher share of fuel comes from fat at lower intensity — but harder workouts burn more total calories, including after-effects. For fat loss, total weekly energy balance and consistency matter more than staying in one zone.
How do I measure my heart rate while running?
A chest strap or wrist optical sensor works; the manual method is counting pulses for 15 seconds and multiplying by 4. If the number feels impossible for your effort level, sensors often misread cadence as pulse.