The "fat burning zone" typically corresponds to a heart rate range of about 60% to 80% of your maximum heart rate. More specifically, many sources cite it as around 70% of your maximum heart rate. To find your fat burning heart rate in beats per minute (bpm), you first estimate your maximum heart rate by subtracting your age from 220. Then, your fat burning zone is about 60%-80% of that number. For example, if a person is 40 years old, their estimated maximum heart rate is 180 bpm, and their fat burning zone would be approximately 108 to 144 bpm. Key points:
- Fat burning heart rate is roughly 60%-80% of your maximum heart rate.
- Maximum heart rate is calculated as 220 minus your age.
- Staying in this zone for at least 20-30 minutes promotes fat burning.
- Example for a 40-year-old: fat burning zone is about 108 to 144 bpm.
This zone shifts the body's energy usage toward fat stores rather than carbohydrates during exercise.
