Fat-Burning Zone Calculator

Fat burning zone calculator 2026 online. Set your target heart rate of 60-70%

This simple tool will help you set a safe and effective training intensity for fat loss. You enter your age and resting heart rate, choose the calculation method, and the calculator shows your personal zone of 60-70% in beats per minute. You also get an estimated maximum heart rate and a short tip on how to work in this zone to see real effects.

What the calculator calculates and for whom

The tool determines yourfat burning zone, i.e. the target heart rate range in which it is usually easiest to maintain a longer, comfortable effort conducive to reduction. You will receive the lower and upper limits in bpm, so you can easily set the pace for running, cycling, walking or training on an elliptical trainer. The calculator will be used by people starting activity, returning after a break, operating on a calorie deficit, as well as athletes building their aerobic base.

Select a method. When to choose

• %HRmax- a quick method based on your estimated maximum heart rate. Good when you don't know your resting heart rate well or want a quick result.
• Karvonen (HRR)- method using resting heart rate. More personalized. Select it if you measure your resting heart rate regularly or have an unusually low/high resting heart rate.

In both cases, the calculator determinesthe range of 60–70%, associated with comfortable, longer exercise. This is an intensity that is easy to maintain and combines well with daily regeneration and a reducing diet.

Step-by-step instructions

1. Enterage ofin years.
2. Enterresting heart ratein bpm. Preferably measured in the morning after waking up, before coffee.
3. Selectcalculation method: quick for %HRmax or more individual Karvonen.
4. ClickCalculate. You'll see: maximum heart rate (estimated), 60-70% zone range, and a quick tip.
5. Set your training so that your heart rate stays within the range shown most of the time.

How to read the result

• 60-70% zone- target heart rate range in bpm. Try to stay in it for 30-90 minutes.
• Maximum heart rate- approximate value. You don't have to achieve it in training.
• HRR (heart rate reserve)- appears with the Karvonen method. It tells you how much margin you have between your resting and maximum heart rate.

Calculation examples

Example 1: Beginner

Data:35 years old, resting heart rate 60 bpm, Karvonen method.
Result:zone around135–148 bpm.
Practice:brisk walking or jogging in which you can speak in short sentences. 40–60 minutes 3–5 times a week.

Example 2: Recreational runner

Data:45 years old, resting heart rate 55 bpm, %HRmax method.
Result:zone around105–123bpm.
Practice:running, long running trips, leisurely cycling. Goal: comfort and volume.

Example 3: Active senior

Data:60 years old, resting heart rate 70 bpm, Karvonen method.
Result:zone around124–133bpm.
Practice:walking with poles, stationary bike, swimming. 30–45 minutes, monitor your well-being.

Example 4: Comparison of methods

Data:30 years old, resting heart rate 50 bpm.