What should my heart rate be to burn fat?

As a fitness expert with a background in exercise physiology, I can tell you that the heart rate for burning fat is often discussed in the context of the "Fat Burning Zone." This zone typically refers to a range of moderate-intensity exercise where your heart rate is between 60% and 70% of your maximum heart rate (MHR). However, it's important to note that the concept of a specific heart rate for burning fat is a bit of a myth. To calculate your MHR, you can use the formula 220 minus your age. For example, if you are 30 years old, your MHR would be 190 beats per minute (bpm). To find the 60% and 70% thresholds, you would multiply 190 by 0.6 and 0.7, respectively. This would give you a range of 114 to 133 bpm. However, recent studies suggest that high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) can both be effective for fat loss, and that the total amount of calories burned during and after the workout is more important than the specific heart rate during exercise. In summary, while exercising within the 60% to 70% of your MHR can help burn fat, it's not the only way to do so. It's also crucial to consider the type of exercise, duration, and your overall diet and fitness goals.

Figure out your max heart rate (Max Heart Rate = 220 �C your age). And then determine your fat-burning range, which is 60% to 70% of your max heart rate. Use a fitness app, like Wahoo Fitness, MapMyFitness, or RunKeeper, to calculate your 5 heart rate zones.