How to Reach Optimal Heart Rate Zone & Burn Fat During Workouts?

How to Calculate Fat Burning Heart Rate?

Are you trying to lose weight? Then, investing in the best fitness band with HR monitor is definitely a wise decision. But wait! Do you know how to really get in the right heart rate zone during workout for efficient fat burning or weight loss? If not, this guide is dedicated just for you.

Getting an idea about your heart rate is a very useful tactic to see whether you’re burning fat or just casually showing off in the gym. It also helps you in situations when you’re overdoing the workouts that may cause huge spike in your heart rate, which is also not good.

Why Heart Rate is Important while Working Out?

A lot of people misunderstand the concept of burning fat. They think that the more harder you work, the more you burn. But, it is completely wrong.

In reality, people enter fat burning mode when they actually perform exercises at a much lower intensity levels. So, next time, if you’re sweating out in the gym by working your ass out thinking that you’re losing fat, please think again.

What is the Resting Heart Rate?

Generally, the resting heart rate is 60 to 80 BPM and varies by age, sex and health, but stays in between these values.

It is also to be noted that people who’re physically fit or those are leading an active lifestyle tend to have lower resting heart rates.

Find Your Target Heart Rate & Get into Fat Burning Zone

If you don’t know already, each individual will have a perfect heart rate zone where he/she burns most fat calories.

People who go below this zone will not get optimum results and those who go above this zone are just burning the food in their stomach, but not fat.

How to Calculate Your Fat Burning Heart Rate?

  1. First of all, figure out your maximum heart rate by using the formula; Max Heart Rate = 220-your age.
  2. Your fat burning zone would be 50 to 80% of your max heart rate (from the above formula).
  3. You may use the apps like ‘MyFitnessPal’ or ‘RunKeeper’ and calculate your 5 heart rate zones.

How to Burn Fat and not Just Calories?

First of all, it is to be noted that not all calories are equal, especially when it comes to burning fat.

Reaching your maximum heart rate might help you burn more calories, but you’re not actually losing fat.

During those high interval sessions, you’re most likely burning the carbs and short-term stores of sugar that you consumes during your recent meal. This is the reason why most people feel hungry after an intense workout session.

So, in order to burn the stored fat calories, you’ll need to exercise at low intensity levels and keep the heart rate in the fat burning zone (50-80% of max heart rate) for longer periods.

What is the Safest Range or Best BPM to Burn Fat?

As we’ve already mentioned, getting into the maximum heart rate zone is not advisable as it is both unsustainable and dangerous.

Find the Target Heart Rate to Lose Weight

The actual safest & recommended range is to stay between 50 to 80% of your maximum.

For example, if you’re a 30 year healthy male, then your max heart rate would be 220-30 = 190 beats per minute.

So, to be on the safer side, he should try to maintain his heart rate between 95 (190 x 0.50) and 152 (190 x 0.80).

To sum it up, the 30 year old healthy male’s target heart rate is 95 to 152 beats per minute or 50 to 80% of max heart rate.


Hence, it is pretty evident that staying in the optimal heart rate zone helps you burn fat instead of carbs that you’ve just eaten. So, if you’re trying to lose weight, then it is highly advised to invest in a heart rate fitness tracker and let it constantly analyze whether you’re actually benefiting out of your workout sessions or not.