The 7 Best Fat Burners, Reviewed By an RD (2024 Update) (2024)

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Unlike a pre-workout supplement, for instance, fat burners aren’t the most ubiquitous part of every gym-goers supplement cabinet. However, if your diet and training are dialed in, a fat burner may help push you towards your fat-loss goals. Of course, you need to know what you’re buying and, more importantly, why.

With the help of Jillian Kubala, RDN, a registered dietitian, we took the guesswork out of the process, reviewing nearly 30 products to bring you this list of the 11 best fat burners, based on our research and expert-driven guidance. They contain ingredients that have been shown to aid in fat loss (when used in conjunction with a healthy diet and exercise) — plus, most of these picks shouldn’t break the bank. If you want to get more into the nitty gritty, we also explain how fat burners work and dive a bit deeper into the ingredients that are in them.

Best Fat Burners

• Best Fat Burner Overall: Transparent Labs Recomp
• Best Fat Burner for Men: Jacked Factory Burn XT
• Best Fat Burner For Women: Legion Phoenix Fat Burner
• Best Non-Stim Fat Burner: Transparent Labs Recomp Stim-Free
• Best L-Carnitine: 1st Phorm L-Carnitine
• Best Berberine: Bulk Supplements Berberine HCL Powder
• Best Green Tea Extract: Thorne Green Tea Extract

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor or healthcare provider before beginning a new fitness, nutritional, and/or supplement routine.

Best Fat Burners Video Review

Be sure to check out our best fat burners video for an even more in-depth analysis of this supplement.

How We Chose the Best Fat Burners

When selecting the best fat burners for this list, we considered ingredients and dosing, based on research and cost. Fat burners are not a must-buy supplement, but if you want to give them a try, we’re here to help you make the most educated (and effective) purchase possible.

Dosage

If an ingredient is solid, but it’s in an amount that is five times less than what the research shows is effective — then what’s it actually doing? We strive to choose products that offer the right ingredients in the right doses that are priced accordingly.

Proprietary Blends

If we don’t know the dose, it’s hard to know just how effective the fat burner is. For that reason, we favored fat burners that rely on transparent labeling over products with proprietary blends. We want you to know what you’re getting and exactly how much.

Price

The price tag of your fat burner depends on the ingredients in the bottle. A pricier fat burner most likely contains more ingredients and higher doses. We aimed to showcase fat burners mostly in the middle, including premium and budget options, too.

Customer Satisfaction

Everyone’s body is different, so while one fat burner may work wonders for your gym buddy, it may not have the same effect on your physique. With that said, we did our best to choose popular products that customers seem to enjoy and buy consistently.

[Related: Best Protein Powders]

Best Fat Burner Overall: Transparent Labs Recomp

Transparent Labs Recomp

Transparent Labs Recomp

This fat burner contains research suggested ingredient amounts of green tea extract, as well as synephrine, and HTP-5, which may suppress your appetite.

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Let’s be honest, a fat burner supplement won’t just torch fat on your body. But paired with a calorie deficit and exercise routine, they may be able to help encourage your progress. Considering the ingredients, third-party testing, and transparency, we recommend Transparent Labs as our top fat burner overall.

“I’m usually hesitant with fat burners, but I appreciate that Recomp has been tested by a third party,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 3.5 out of 5. “I also like that Transparent Labs provides research-backed ingredients. Still, fat burners aren’t necessarily appropriate for everyone.”

One serving includes 300 milligrams of green tea leaf extract, 250 milligrams of forslean (10 percent forskolin), 125 milligrams of natural caffeine, and 50 milligrams of capsimax (red pepper extract). However, these are all relatively small doses, according to Bourgeois. Considering you have to take multiple doses per day, though, that makes sense.

That being said, we had to give the dosage convenience a 3 out of 5. Taking multiple servings per day can be tedious. Transparent Labs does recommend starting with one capsule twice daily, though, to assess your tolerance.

“I like that Transparent Labs doesn’t promote Recomp as a magic pill,” Bourgeois said. “If you’re sensitive to caffeine, the multiple doses of caffeine may not be ideal for you.” So, for those who like to train in the evening, this pick may not be ideal.

This isn’t the cheapest fat burner on this list, earning a 4 out of 5 for cost. Technically, one serving is only $0.91. However, you do need to take more than one serving daily, which technically increases the cost.

Read our full Transparent Labs Fat Burner Review

Best Fat Burner for Men: Jacked Factory BURN-XT

Jacked Factory BURN-XT

Jacked Factory BURN-XT

This fat burner combines ingredients to help potentially suppress appetite, boost energy, and increase your total calorie burn. Plus, these capsules are vegetarian-friendly.

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There’s no one fat burner that’s better for one gender over another. That being said, Jacked Factory BURN-XT contains common fat-burner ingredients, which may be able to help men along their fat-loss journey.

This supplement contains a few common fat burner ingredients, like l-carnitine. Although a supplement can’t do as much as a fat-loss-focused diet and workout routine, l-carnitine may help you lose weight. (21) However, one thing worth noting: The dosage sizes used in research are generally higher than this supplement, according to Kubala.

“I’m generally not a fan of fat burners, but this contains fewer questionable ingredients than others on the market, “ according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 3.5 out of 5. “They should still be included mindfully and under the guidance of a doctor if possible.”

You also get 225mg of green tea leaf extract, which may help promote your weight-loss journey and control blood sugar levels. Each serving also provides 135mg of caffeine, which can also increase energy levels, while 25mg of cayenne pepper fruit extract is intended to help increase your calorie burn through thermogenesis.

“The research on acetyl l-carnitine and fat loss is mixed, but I like that Jacked Factory is using a compound that’s naturally made in the human body as a primary ingredient,” Bourgeois says. We also like that the bottle provides supplement facts for one and two capsules, however you do need to take two doses per day, so we gave the dosage convenience a 3 out of 5.

Depending on your personal experience with fat burners, you may want to start off with a smaller dose and assess your tolerance. For optimal digestion, Jacked Factory recommends consuming the capsules with a meal.

We gave the cost per serving a 5 out of 5. Each 60-serving bottle costs about $34.99 or around $0.58 per serving, making this fat burner fairly affordable compared to others. However, given that you need to take multiple doses per day, this does up the cost.

Best Fat Burner for Women: Legion Phoenix Fat Burner

Legion Phoenix

Legion Phoenix

Legion's Phoenix is made completely of all-natural ingredients and herbs, which is unlike most other fat burner products. You can also buy this in a caffeine-free version.

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As mentioned before, no one fat burner is necessarily better for one gender than another. But we do like the quality ingredients in Legion Phoenix for anyone who wants a higher-end fat burner.

Legion Phoenix fat burner supplement at BarBend testing center.

This is a pretty complete fat burner, earning a 3.75 out of 5 for formula, according to Chelsea Rae Bourgeois, RDN. It’s got 5-HTP, caralluma fimbriata, and forskolin, which all may help increase your metabolism, suppress your appetite, and burn fat. 5-HTP may not be safe for everyone, though, according to Kubala. People taking certain medications (like SSRIs, MAOIs, or tricyclic antidepressants) should check with a doctor before taking this supplement.

While they may offer some benefits, herbal ingredients aren’t appropriate for everyone, Kubala says. So, if you have pre-existing health conditions or are taking other medications, you may want to chat with a doctor or steer clear of this product.

In addition to these less common ingredients, this fat burner also contains 200mg of caffeine and a dose of B vitamins, which are more common in fat burners. Plus, you’ll find a kick of L-DOPA, which can help increase focus and reduce brain fog — a great asset if you are hitting your workouts hard in the gym.

Jake shows what Legion Phoenix Pills look like at the BarBend garage

An added perk with this product is that if you want to go stim-free, you have the option to remove the caffeine at checkout. And when it comes down to it, this premium fat burner really won’t cost you much more than your average fat burner. One 30-serving bottle is $49.99, which is about $1.67 per serving, earning Phoenix a 3.75 out of 5 for price. Plus, this one is available on Amazon Prime, so you can get it in a matter of days.

Read our full Legion Phoenix Fat Burner Review.

Best Non-Stim Fat Burner: Transparent Labs Recomp Stim-Free

Transparent Labs Recomp Stim-Free

Transparent Labs Recomp Stim-Free

Transparent Labs Recomp Stim-Free is a fat burning supplement that's totally free of stimulants, so you can take it in the evening without staying up. Transparent Labs' ingredients are third-party tested and free of artificial ingredients, too.

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Most fat burner supplements contain a pretty big dose of caffeine, which isn’t exactly ideal for athletes who are sensitive to caffeine or enjoy training in the evening. Luckily, Transparent Labs Recomp offers a stim-free version.

“Recomp Stim-Free uses research-backed ingredients, but that doesn’t eliminate the risks associated with fat burners,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 3.5 out of 5. “Fat burners are not appropriate for everyone but I appreciate that Recomp Stim-Free has been tested by a third-party lab.”

Unfortunately, the dosage isn’t the most convenient. Transparent Labs recommends taking two capsules twice daily about 30 to 60 minutes before eating. We had to give this product a 3 out of 5 for dosage convenience, as you do have to keep the supplement handy multiple times per day. For those traveling or eating on-the-go, this probably isn’t too convenient .

When it comes to cost, Recomp Stim-Free isn’t the priciest pick. One serving is only about $0.91. However, our team did give this product a 4 out of 5 for cost, as you do have to take multiple servings per day. Ultimately, this drives up the price.

Best L-Carnitine: 1st Phorm L-Carnitine

1st Phorm L-Carnitine

1st Phorm L-Carnitine

1st Phorm packs 1,500 milligrams of L-carnitine in this supplement. Unlike most other fat burners, this is actually a powder, so you can mix it with your other powdered supplements. It also has a pretty budget-friendly price per serving.

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1st Phorm’s L-Carnitine supplement isn’t technically a fat burner but may help promote fat loss alongside a calorie deficit and consistent exercise. However, larger studies are still needed to directly connect carnitine supplements with weight loss, according to the NIH. Nevertheless, the 1,500 milligrams of carnitine per serving does meet (and exceed) the clinically-researched dose.

This formula also includes 200 milligrams of green tea leaf extract and 2,500 milligrams of fucoxanthin. This is an ingredient that’s found in brown seaweed and contains powerful antioxidants. Some studies have suggested that fucoxanthin may have some anti-obesity effects but more research is needed. We don’t love that the formula uses sucralose and artificial flavors, though, and had to give this category a 3 out of 5.

1st Phorm’s L-Carnitine comes in five different flavors, including Grape, Berry Lemonade, Strawberry Mango, Orange Sunrise, and Pineapple Coconut. Plus, it’s a powdered supplement, unlike the others on this list. We gave the convenience a 4 out of 5, as you can combine with other powders in your supplement stack. However, considering there’s no unflavored option, it may not mix well with other flavored products.

The price point for this product is pretty approachable, especially compared to some of the other fat burners on this list. One 60-serving container costs $42.99, which is about $0.71 per serving. Our team gave this one a 4.5 out of 5 for cost per serving, as it’s pretty budget-friendly, though it is recommended to take two scoops per day.

[Related: The Best Carnitine Supplements for Athletes, Fat Burn, and More]

Best Berberine: BulkSupplements Berberine HCL Powder

BulkSupplements Berberine HCL Powder

BulkSupplements Berberine HCL Powder

BulkSupplements Berberine HCL powder only has one ingredient — berberine HCL. You can buy this product in bulk sizes to save money but at only $0.21 per serving for the smallest container, we still think this one is extremely budget-friendly.

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BulkSupplements Berberine HCl has a pretty simple formula, as it only contains one ingredient with zero additives. Our team gave this formulation a 4.5 out of 5, as we do wish that it were third-party tested. Otherwise, we love the simplicity and lack of artificial sugars or flavors.

Berberine is an ingredient found in a variety of plants and has been thought to have weight-loss-benefit properties. Right now, research has found that berberine may help decrease fat levels, however these preclinical studies were conducted on rats, making it difficult to assess how berberine supplements may affect humans. (32)

This supplement is an unflavored powder, making it easy to mix with other supplements in a smoothie or shaker bottle. We did have to give the dosage convenience a 3.5 out of 5, though, as this doesn’t come with a scooper. And considering the serving size is one fifth of a teaspoon, a food scale may be needed.

Our team does like that this product comes in bulk options, which is great for athletes who want to save a little extra. Price-wise, this product earned a 5 out of 5. One 50-gram container contains 100 servings and only costs $21.96. That’s about $0.21 per serving, which probably falls within most athlete’s budgets.

Best Green Tea Extract: Thorne Green Tea Extract

Thorne Green Tea Extract

Thorne Green Tea Extract

Thorne packs 250 milligrams of green tea extract in just one capsule of this supplement to help potentially increase your body fat burn. Our team also loves that this supplement is available on Amazon Prime for quick delivery.

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Green tea extract is among the most common ingredients you’ll find in most fat burner supplements. So, if you don’t want to fully dive into a fat burner pill, these are an alternative to consider. One capsule provides 250 milligrams of decaffeinated green tea extract, which may help support weight loss, according to the Cleveland Clinic.

However, as with most weight-loss supplements, the connection between weight loss and green tea extract is pretty modest. Green tea may help increase your total fat burn while you’re exercising and recovering but different studies show different results. (31) So, more research is needed for a firm connection between the two.

We do like, however, that the formulation for this ingredient is pretty simple. The main ingredient is green tea extract that’s decaffeinated, making it suitable for athletes who train in the evening, too. We gave the formulation a 4.5 out of 5 here — though the ingredient may not give you a huge fat burning boost, these capsules don’t contain any fillers or artificial components.

For dosage convenience, we gave this product a 3.5 out of 5. While the serving size is one capsule only, Thorne does recommend taking two to three servings daily or as recommended by your personal doctor. So, keeping these supplements handy at all times isn’t the most convenient.

These aren’t the most budget-friendly capsules, though. One bottle of 60 servings only costs $30, which is only $0.50 per serving. However, considering you need to take up to three servings per day, that’s really more like $1.50 per day. So, in this category, our team gave Thorne a 3.5 out of 5.

Are Fat Burners Safe?

Here’s a breakdown of what fat burners may be able to do. For the most part, fat burners are safe but they may not be appropriate for every person. If you have any pre-existing conditions or are taking other medications, it’s best to double check with your physician.

• Fat Oxidation Having your macros dialed in and training consistently should always come first, but certain ingredients in fat burners have been shown to coax your body into using (or oxidizing) stored fat. Specifically, green tea extract — well, the compound EGCG, found in green tea — and L-carnitine.
• Thermogenesis Your body burns calories (necessary for fat loss) simply by regulating normal functions, like breathing, temperature regulation, and organ function. Most fat burners include capsaicin or capsimax (extracted from chili peppers) and caffeine to increase your internal temperature. In doing so, your body works with higher intensity to cool down and burn more calories.
• Appetite Suppression Eating at a calorie deficit can be tough, especially when you need to train at a high intensity, too. This is why many fat burners contain ingredients like 5-HTP, fiber, and psyllium husk to help you feel full. That way, you’re less likely to give in to spur-of-the-moment cravings or mindless eating.

Interested in learning more about how (and if) fat burners really work? This video explains more.

Potential Side Effects of Fat Burners

While the FDA takes measures to ban dangerous substances from fat burners, they may still cause some unwelcome side effects. Fat burners with stimulants like caffeine or beta-alanine can cause increased heart rate, nausea, dizziness, and irregular heartbeats.

It’s always a good idea to consult with your doctor before starting a new fat burner pill cycle, and if you do start to experience serious side effects, stop using the product immediately. People with pre-existing medical conditions or those who are taking other medications should consult a physician before trying a fat burner.

While fat burners can speed up fat loss, remember that they are designed as a supplement to (not a replacement for) a healthy, low-calorie diet and regular exercise. If you’re already experiencing weight loss through diet and exercise, a fat burner may not be necessary.

How Much Do Fat Burners Cost?

Fat burners are fairly inexpensive — though if you just look at the cost of the container you’re buying, you may not think so. You need to weigh the cost of the container against the number of servings you’re getting in that container. This number will usually come out somewhere around $0.50 to $1.00 per serving (though the premium fat burners cost around $2.00 per serving).

The cost of a fat burner goes up when you add extra ingredients to the fat-burning blend. While most fat burners will include a blend of common ingredients, like cayenne pepper extract, caffeine, and green tea extract, the more expensive products will include ingredients like DMAE, which can improve mood. If added boosts aren’t important to you, one of the basic, less-expensive options on this list should do just fine.

What to Consider Before Buying a Fat Burner

As with most supplements, it’s important to consider your personal fitness goals before buying a product. In this case, you’ll want to weigh the types of ingredients you’re looking for, the time at which you’ll be taking your fat burner and/or exercising, and the price you’re willing to pay.

Ingredients

First and foremost, you’ll want to consider the type of potential fat burn you are looking for. As we discussed, fat burners use ingredients that may help with fat oxidation, thermogenesis, and appetite suppression. While many fat burners include ingredients that do all three of these things, oftentimes a product will lean more heavily toward one of the three in particular. Before you decide which fat burner you want to buy, you should consider which of these processes you want to prioritize.

Fat burner supplement in container.

You’ll also want to look out for proprietary blends of ingredients. We recommend sticking to products that disclose the dosage of every ingredient in their fat burner. If a product lists a proprietary blend without the dosage, you have no way of knowing what you’re getting in your supplement or if the dosage you’re getting can be effective.

Timing

Though you can take your fat burner when you wake up in the morning to jumpstart your metabolism, many people choose to take their fat burners before they workout. If you are one of these people, you’ll want to consider the stimulants — like caffeine — in your fat burner. If you’re a morning workout person, great — you’re good to go. However, if you prefer to workout late at night, you may want to opt for a fat burner that doesn’t contain any stimulants. If you take a fat burner with caffeine too late in the day, it could potentially mess with your sleep.

Price

Most fat burners will include the typical big hitters — cayenne pepper, caffeine, and green tea — but if you’re willing to dish out a little extra cash, some fat burners may also include extras like HMB or DMAE that can help with things outside of fat burn (in this case, muscle retention and mood).

Final Word

While a healthy diet, caloric deficit, and consistent exercise regimen are the best tools you can have for your weight-loss goals, fat burners can be helpful supplements. If your nutrition, wellness, and workout routine are on point, fat burners may help you suppress your appetite, increase your metabolism, and burn a little extra fat.

Before you start on a fat burning supplement, it’s important to speak with your physician to see if this supplement could be right for you. Once you’ve picked out the ingredients you’re looking for and settled on a price point, this list can help you with the rest.

FAQs

References

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