How many bpm to burn fat

Well, we have the answer for you! The fat burning zone is simply the range of heart rates that is ideal for fat loss.

If you want to find out more about other heart rate zones, check out the target heart rate calculator. Fat burning zone calculator estimates your target heart rate for weight loss using 3 different methods:. Zoladz method , which defines exercise zones by subtracting values from your maximum heart rate MHR :.

Let's try to calculate the fat burning heart rate range for a person that is 35 years old with a resting heart rate of We can now calculate the fat burning heart rate zones using 3 different methods:. Seems complicated? Not with our fat burning zone calculator, which allows you to obtain your results in just a few seconds!

You have found out how to calculate fat burning zone, but do you really need to lose weight? Check our BMI or ideal weight calculators to find it out.

Even if you do not need to change your weight, remember that physical activity is really important, as it helps us to maintain both our physical and mental health , and can prevent us from contracting such diseases as diabetes and cardiovascular disease. If you are not sure if you meet your daily recommendations for physical activity, check our MET minutes calculator. And last but not least - remember about a healthy diet! The average heart rate over that time is your resting heart rate.

As an example, assume you have a resting heart rate of That means your heart rate reserve number is Take your heart rate reserve number, , and multiply it by one of the following intensities:. For example, if your heart rate reserve number is and you want to do moderate-intensity activity, you can multiply. Simply add your resting heart rate to the number you currently have. In this example, add 60 to 56 to get Then, add 60 to 83 to get That means your range for moderate-intensity exercise is — While it might seem complicated, this is one of the most accurate ways to find your target heart rate without relying on fancy laboratory equipment.

Once you know your target heart rate zone you can use it to adjust your workouts. Wear your heart rate monitor of choice and change your workout intensity as you go.

For interval workouts your goal can be to reach vigorous-intensity range during an exercise then drop down to a moderate or light range when you rest. For endurance workouts you can stay in a moderate-intensity range. Choosing a workout and intensity level to reach your fat-burning zone depends on your fitness level.

Here are a few ideas for every fitness level. Long, slow, distance runs keep you in the fat-burning zone for your entire workout. A few things to keep in mind:. For weight loss and overall health, you need to exercise at a moderate pace for at least minutes per week or a vigorous pace for at least 75 minutes per week.

Figuring out your target heart rate is easy and takes just a few steps. But experts say those variations are only really useful for elite athletes who are looking to get super specific. Casual exercisers can stick to using the same basic target heart rate calculation. Take their numbers as a ballpark estimate. Ultimately, exercising at 70 to 85 percent of your target heart rate will help you burn more calories, allowing you to reach your weight loss goal faster.

A sustainable and natural approach to burning body fat is the healthiest way to reach your goals. Here are the best exercises, diets, and lifestyle…. You shouldn't have to feel hungry to lose weight.