Find fat burning zones from simple inputs. See target ranges, percentages, charts, and planning tips. Export clean reports and train with better daily control.
Purpose: Estimate your fat burn target range using age, resting pulse, and intensity percentages.
This tool gives fitness estimates only. It does not replace medical advice, supervised testing, or exercise guidance for people with symptoms, conditions, or medication effects.
Tip: The standard method uses only age. The Karvonen method also uses resting pulse, so it usually gives a more personalized target range.
| Profile | Age | Resting HR | Max HR Estimate | Standard Fat Burn Zone | Karvonen Fat Burn Zone |
|---|---|---|---|---|---|
| Beginner walker | 25 | 62 bpm | 195 bpm | 117 - 137 bpm | 142 - 155 bpm |
| Office worker | 40 | 68 bpm | 180 bpm | 108 - 126 bpm | 135 - 146 bpm |
| Active adult | 55 | 72 bpm | 165 bpm | 99 - 116 bpm | 128 - 137 bpm |
Fox formula: Max Heart Rate = 220 - age
Tanaka formula: Max Heart Rate = 208 - (0.7 × age)
Standard fat burn zone: Target BPM = Max Heart Rate × intensity percentage
Karvonen fat burn zone: Target BPM = Resting Heart Rate + ((Max Heart Rate - Resting Heart Rate) × intensity percentage)
Most people use 60% to 70% for a classic fat burning target. This page lets you edit those percentages for a tighter or broader training range.
It is a heart rate range often linked with steady aerobic exercise. Many people use it for longer workouts that feel manageable and sustainable.
Karvonen is usually more personal because it includes resting pulse. The standard method is faster and still useful when you want a quick estimate.
You only need resting pulse for the Karvonen method. Measure it after waking, while relaxed, for a more consistent value.
No. It is a population estimate, not an exact personal number. Actual maximum heart rate can differ because of genetics, training, and medication.
Yes, many beginners start with steady efforts in this range. It helps build consistency without pushing every session into high fatigue.
Higher zones may burn more total calories per minute, but they also feel harder. The best zone is the one you can repeat safely and consistently.
Yes, some medications affect heart rate response. Ask a clinician for personalized exercise limits if you use heart, blood pressure, or rhythm medicines.
Update them when your resting pulse changes, fitness improves, or training goals shift. A quick refresh every few months is sensible.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.