Fat Burning Zone Calculator

Find your fat-burning heart rate zone.

Zone lower bound (bpm) 114

Zone upper bound (bpm) 133

Max heart rate (bpm) 190

Formula: 60–70% of max HR (220 − age)

Step-by-step with your numbers:

1. Values used:

2. Age = 30 yr

4. Zone lower bound = 114bpm

5. Zone upper bound = 133bpm

6. Max heart rate = 190bpm

Did we solve your problem today?

The fat-burning zone is a moderate effort where fat fuels a larger share of energy.

The math behind it

Max HR ≈ 220 − age. The fat-burning zone is roughly 60–70% of that.

Age 30 → max 190, zone about 114–133 bpm.

Does this burn the most fat?

It burns a higher fraction of fat, but harder cardio burns more total calories.