Scientists at Mount Sinai Clinic found that the best heart rate for burning fat differs from person to person and often does not line up with the generic cutoffs shown on many commercial fitness devices. The study, reported in Nutrition, Metabolism and Cardiovascular Diseases, challenges the idea of a single universal fat-burning zone.
The term fat-burning zone describes the heart rate level at which the body supposedly uses the largest share of fat for fuel during exercise. In practical terms, many fitness monitors signal when a person has reached this zone, guiding workouts with the assumption that fat loss will be maximized at that pace.
In the study, researchers tracked the heart rates of 26 adults while they performed aerobic exercise. The results showed that the most efficient fat-burning range was highly individualized and did not align with the preset recommendations from typical gym equipment. The average deviation from the expected pulse rate was 23 beats per minute, underscoring that one-size-fits-all targets can miss the mark for many exercisers.
These findings draw attention to the limitations of consumer fitness devices and highlight the value of a more personalized approach to exercise planning. The researchers suggest that exercise targets tailored to an individual by a clinician or healthcare professional may offer more reliable guidance for people aiming to lose weight or improve metabolic health. A follow-up study is planned to test this hypothesis in a broader group and across different types of activity.
The results align with a growing view in sports science that personalized metrics often outperform generic thresholds. By focusing on individual responses rather than generic zone charts, practitioners can design workouts that optimize fat utilization while also considering overall cardiovascular health, recovery status, and daily activity levels. This shift emphasizes the role of clinical assessment, wearable data interpretation, and continuous monitoring to tailor programs that fit each person’s unique physiology and goals.
As the field advances, researchers emphasize practical steps for individuals seeking healthier outcomes: start with a professional assessment to establish a personalized heart rate range, use wearable devices as guides rather than absolutes, and adjust targets based on real-world feedback such as perceived effort, endurance, and weight changes. The evolving science supports a nuanced view of fat loss that respects individual variation and promotes safer, more effective training strategies.