Heart Rate Zone (Zone 1-5) Fat-Burning Calculator
Find your Zone 2 fat-burning heart rate range using the Karvonen formula, based on age and resting heart rate
Calculates your Zone 2 target heart rate — the range where aerobic fat-burning is most efficient — from your age and resting heart rate (BPM).
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How to use
- Enter your age and resting heart rate.
- Check your Zone 2 fat-burning heart rate range.
FAQ
- What are the benefits of Zone 2 training?
- It improves mitochondrial function, supports autonomic nervous system recovery, and maximizes your body's efficiency at using fat as fuel.
- How do I measure my resting heart rate?
- The most accurate way is to check it first thing in the morning before getting out of bed — count your pulse for a full minute, or use a smartwatch.
- How hard should Zone 2 exercise actually feel?
- You should be able to hold a conversation but not comfortably sing — that 'somewhat hard but sustainable' feeling is the right intensity for Zone 2.