Unlike a pre-workout supplement, 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 seven 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
Medical Disclaimer About Fat Burners
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.
Best Fat Burner Overall: 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.
Ingredient Breakdown
- Capsimax (Red Pepper Extract): Also known as cayenne pepper, red pepper may help boost your digestion, as it can help increase good gut bacteria, according to the Cleveland Clinic. Red pepper may also have thermogenic properties, helping increase your calorie burn. (22) That’s why you’ll often find this ingredient in the best thermogenic fat burner supplements.
- Green Tea Leaf Extract: Although more research is needed, green tea leaf extract can help increase your energy levels, thanks to the natural caffeine. It also may have a connection to weight loss but it’s modest at best, according to the Cleveland Clinic.
- Caffeine: Caffeine won’t necessarily help you burn fat directly but it can give you more energy for your training session, which, as a result, may help increase your calorie expenditure. (1)
Let’s be honest, event the best belly 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.
“The price is pretty good for what you’re getting, but it’s not the cheapest fat burner on the market,” says Nick English, BarBend expert reviewer. Technically, one serving is only $0.91. However, you do need to take more than one serving daily, which technically increases the cost. As such, we gave cost a 4 out of 5.
Read our full Transparent Labs Fat Burner Review.
Best Fat Burner for Men: 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.
Ingredient Breakdown
- L-Carnitine: Naturally available in plenty of foods, carnitine transports fatty acids into the mitochondria of a cell and is needed to break down fatty acid chains, per the National Institutes of Health (NIH).
- Green Tea Leaf Extract: Green tea extract is often used to help increase mental focus and aid weight loss. Plus, it has caffeine content to enhance energy levels, according to the National Center for Complementary and Integrative Health (NCCIH).
- Cayenne Pepper Extract: Cayenne pepper may help improve your digestion by boosting the good bacteria in your gut, according to the Cleveland Clinic. This ingredient may even promote thermogenesis, potentially helping you burn more calories. (22)
There’s no one best fat burner pill that’s more suited to one gender over another. That being said, Jacked Factory BURN-XT contains common fat-burner ingredients, which may be able to help people of any gender 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)
“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.
If you are considering doubling up your dose, you’ll want to take note of the doubled caffeine content. “If you’re sensitive to caffeine, BURN XT might give you some jitters,” says Bourgeois.
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.
[Related: Best Fat Burners for Men]
Best Fat Burner for Women: Legion Phoenix Fat Burner
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.
Ingredient Breakdown
- 5-HTP: As noted with some of our other products, 5-HTP is found in many fat burners and may help reduce hunger and cravings, according to Mount Sinai Medicine.
- Forskolin: This root extract may help increase your body’s fat-burning abilities, according to Memorial Sloan Kettering Cancer Center.
- L-DOPA: Also known as levodopa, this ingredient may help reduce brain fog and increase focus, as it acts like dopamine in your brain, according to the Mayo Clinic.
As mentioned before, no one fat burner pill 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.
This is a pretty complete fat burner, earning a 3.75 out of 5 for formula, according to Chelsea Rae Bourgeois, RDN. “Legion Phoenix supplies the body with many important nutrients, many of which can help support weight management efforts,” she says.
[Related: Best Fat Burners for Women]
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 burning supplements. 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.
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. We appreciate that each serving is three capsules, which allows this fat burner to be more portable than a powder. However, “if you don’t like swallowing pills, that could be a deal breaker,” adds Bourgeois.
Read our full Legion Phoenix Fat Burner Review.
Best Non-Stim Fat Burner: 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.
Ingredient Breakdown
- Forslean (10 percent forskolin): Although more research is needed, animal research suggests this ingredient may help speed your body’s ability to process sugars. (29)
- L-Theanine: This ingredient may help boost your mental clarity, making it easier to focus on your workouts and, as a result, train harder, according to the Cleveland Clinic.
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. “You have to take multiple doses of Recomp Stim-Free daily to see the purported effects,” says Bourgeois. 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 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.
Ingredient Breakdown
- L-Carnitine: This ingredient may help promote weight loss when used alongside a low-calorie diet or exercise, according to the National Institutes of Health (NIH). However, more research is needed in this area.
- Fucoxanthin: Some research has shown that fucoxanthin might be connected to weight loss but more research is definitely needed. (29)
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. “…L-carnitine [may] support the body’s biological processes to reduce fatigue during your workout and efficiently utilize fatty acids,” says Chelsea Rae Bourgeois, RDN. 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.
“The 1,500 milligrams of L-carnitine per scoop is very close to the researched recommendation of 2,000 milligrams daily,” according to Chelsea Rae Bourgeois, who gave the formulation a 3.5 out of 5. “However, it may be overdoing it, as L-carnitine is found in various food sources.”
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.
1st Phorm’s L-Carnitine comes in five different flavors, though 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. Considering there’s no unflavored option, it may not mix well with other flavored products. “It [also] contains artificial sweeteners that many people cannot tolerate,” adds Bourgeois.
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.
Best Berberine: 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.
Ingredient Breakdown
- Berberine HCl: There is some anecdotal evidence that suggests berberine may help lower appetite, however more research is needed. It may also affect insulin levels and therefore weight loss but again, more clinical research is needed in this area, too, according to the Mayo Clinic.
BulkSupplements Berberine HCl has a pretty simple formula, as it only contains one ingredient with zero additives. 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. (7)
“There is still so much to learn about berberine and its effects on fat loss,” Chelsea Rae Bourgeois, RDN, says, rating the formulation a 2.5 out of 5. “In addition to the limited research, the potential for medication interactions really gives me pause. Plus, it’s not third-party tested.”
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. “There isn’t any fluff in Bulk Supplements’ Berberine HCl,” says Bourgeois. “You’re paying for berberine, and that’s what you get.”
Best 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.
Ingredient Breakdown
- Green Tea Phytosome: Some research has shown that supplementing with green tea extract may help increase fat burn while you’re exercising and at rest. (6) However, the results of green tea extract research are pretty inconsistent.
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.
“In the world of weight loss supplements, green tea has likely been studied the most,” says Chelsea Rae Bourgeois, RDN. 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. (6) So, more research is needed for a firm connection between the two.
“The research has shown that green tea extract may offer many benefits for the average healthy adult,” according to Chelsea Rae Bourgeois, RDN, who gave this formula a 4 out of 5. “Camellia sinensis, where Thorne derives their green tea extract from, has been linked to positive effects on weight management, diabetes control, and cardiovascular health.”
For dosage convenience, we gave this product a 3.5 out of 5. While the serving size is one capsule only, Thorne recommends taking two to three servings daily. “Some experts warn that green tea extract products, especially in pill form, can have negative effects on the liver,” says Bourgeois, who recommends discussing whether or not this supplement is right for you with your doctor.
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.
How We Tested and Chose the Best Fat Burners
When selecting the best fat burner supplements for this list, we applied our supplement testing methodology to consider 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 the dosage isn’t 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: 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: 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: 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.
- Quality: We ran all our products by an RD to make sure that we aren’t promoting any sketchy or potentially dangerous ingredients. Always check with a medical professional but these products are likely safe for most athletes.
- Third-Party Testing: Our team always prioritizes products that have been tested and verified by a third-party lab. That way, we can help ensure that you’re getting products with accurate labels.
[Related: Best Protein Powders]
Interested in learning more about how (and if) fat burner pills really work? This video explains more.
Potential Side Effects of Fat Burner Supplements
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. Plus, ingredients in fat burners can interact with other food, medications, or other dietary supplements you may be taking.
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 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 (however, the premium fat burners cost around $2.00 per serving).
| Best Fat Burner Overall | Transparent Labs Recomp | $54.99 |
| Best Fat Burner for Men | Jacked Factory Burn XT | $34.99 |
| Best Fat Burner for Women | Legion Phoenix Fat Burner | $44.97 |
| Best Non-Stim Fat Burner | Transparent Labs Recomp Stim-Free | $54.99 |
| Best L-Carnitine | 1st Phorm L-Carnitine | $42.99 |
| Best Berberine | BulkSupplements Berberine HCL Powder | $21.96 |
| Best Green Tea Extract | Thorne Green Tea Extract | $28.50 |
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).
Best Fat Burners FAQs
Are fat burners safe?
The FDA doesn’t regulate fat burners in the same way that it does other supplements. That said, most fat burners include common ingredients in reasonable doses. What you shouldn’t do is stray from the recommended dosage and take more. That won’t get you ripped faster, but it may make you ill.
Also, before you try a fat burner, it’s best to confirm with your physician that they’re safe for your body.
Do I need a fat burner?
Nope. Following your macros, training hard, and even upping your daily step count should come first. You cannot — we repeat, cannot — take only a pill or powder and expect results. If you eat well and train a few times a week, however, a fat burner may help expedite the process a little bit.
Should I take a fat burner before my cheat meal to offset the damage?
Although we know it’s a common word, we don’t love to consider eating certain foods as ‘cheating.’ With that said, if you’re going to indulge or stray from your meal plan, enjoy it. A single meal isn’t going to offset your progress.
But if you find yourself consistently craving calorie-dense, processed foods, you may want to reevaluate your daily diet and potentially add some nutritious calories to your meals.
When should I take fat burners?
Be sure to read the packaging of the specific product you buy, as it may have different recommendations. Since fat burners contain a lot of ingredients that can help supply energy (like caffeine), it may be beneficial to take them pre-workout for an added jolt of energy. (6)(7) However, be cautious, as some fat burners may cause a spike in your heart rate, and that’s not ideal when you need stability and precision to execute a heavy lift. (26)
References
- Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010 Jan 27;7(1):5
- Pooyandjoo, M., et al. “The effect of (L-)carnitine on weight loss in adults: A systematic review and meta-analysis of randomized controlled trials.” Obesity Reviews, vol. 17, no. 10, 2016, pp. 970–976, https://doi.org/10.1111/obr.12436.
- Ludy, Mary-Jon, and Richard D. Mattes. “The effects of hedonically acceptable red pepper doses on thermogenesis and appetite.” Physiology & Behavior, vol. 102, no. 3–4, 2011, pp. 251–258, https://doi.org/10.1016/j.physbeh.2010.11.018.
- Chen JY, Peng SY, Cheng YH, Lee IT, Yu YH. Effect of Forskolin on Body Weight, Glucose Metabolism and Adipocyte Size of Diet-Induced Obesity in Mice. Animals (Basel). 2021 Mar 1;11(3):645. doi: 10.3390/ani11030645. PMID: 33804418; PMCID: PMC8000574.
- Zhang H, Tang Y, Zhang Y, Zhang S, Qu J, Wang X, Kong R, Han C, Liu Z. Fucoxanthin: A Promising Medicinal and Nutritional Ingredient. Evid Based Complement Alternat Med. 2015;2015:723515. doi: 10.1155/2015/723515. Epub 2015 May 27. PMID: 26106437; PMCID: PMC4461761.
- Hodgson AB, Randell RK, Jeukendrup AE. The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Adv Nutr. 2013 Mar 1;4(2):129-40. doi: 10.3945/an.112.003269. PMID: 23493529; PMCID: PMC3649093.
- Ilyas, Zahra, et al. “The effect of berberine on weight loss in order to prevent obesity: A systematic review.” Biomedicine & Pharmacotherapy, vol. 127, July 2020, p. 110137, https://doi.org/10.1016/j.biopha.2020.110137.
