Which heart rate zone burns the most fat?

The lower 'fat-burn' zone (about 60%-70%) burns a higher percentage of calories from fat, but higher-intensity work burns more total calories and fat overall. For fat loss, total calories matter more than the zone.

Target Heart Rate Calculator

Q: What is my target heart rate?

For moderate exercise, aim for 50%-70% of your maximum heart rate; for vigorous exercise, 70%-85%. Max heart rate is estimated as 220 minus your age, so a 30-year-old's moderate zone is roughly 95–133 bpm.

Q: What is the Karvonen method?

A more personalized formula that uses your heart rate reserve (max minus resting): Target = ((max − resting) × intensity) + resting. It accounts for fitness level via your resting heart rate, so trained people get more accurate zones.

Find your heart-rate training zones from age and resting heart rate, using the more personalized Karvonen method.

Maximum heart rate

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Zone	Intensity	Heart rate (bpm)

The Karvonen formula

Max HR ≈ 220 − age
Heart rate reserve (HRR) = Max HR − Resting HR
Target = (HRR × intensity%) + Resting HR

Worked example

Age 30, resting 65: Max HR = 190, HRR = 125. A 70% target = 125 × 0.70 + 65 = ~153 bpm.

Training zones and what they're for

Zone	% of reserve	Use
Warm-up	50–60%	Recovery, easy movement
Fat burn	60–70%	Base endurance, long efforts
Cardio / aerobic	70–80%	Fitness and stamina gains
Anaerobic	80–90%	Speed and performance
Peak / max	90–100%	Short intervals only

Most cardiovascular benefit comes from the aerobic zones (60–80%). The "fat burn" label is a bit misleading — you burn a higher percentage of fat at low intensity, but more total fat at higher intensity, so for weight loss total calories burned matter most. The 220−age formula is a rough average (±10–12 bpm), so use perceived effort and a chest-strap monitor to fine-tune. Pace your runs alongside this with the pace calculator.

Frequently asked questions

What is my target heart rate?

Moderate: 50–70% of max; vigorous: 70–85%. A 30-year-old's moderate zone ≈ 95–133 bpm.

What is the Karvonen method?

Target = (HR reserve × intensity) + resting HR — personalized by your resting rate.

Which zone burns the most fat?

Low intensity burns a higher fat percentage, but higher intensity burns more total fat. Total calories win.

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Medical disclaimer: Estimated zones for general fitness, not medical advice. If you have a heart condition or take medication affecting heart rate, consult a doctor before intense exercise. Formula: Karvonen method. Last reviewed: July 2026.