The 7 Best Fat Burner Supplements of 2024, Reviewed by Our RD

The first steps to a lean physique and weight loss are a calculated diet and an organized training workout split. Neglect those two essential points, and no number of fat-burning pills will inch you closer to fat loss. However, if your diet and training are dialed in, a fat burner can help push you over the finish line. 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: Jacked Factory Burn XT
• Best Fat Burner for Men: PhenQ
• Best Fat Burner For Women: Hourglass Fit
• Best Non-Stim Fat Burner: Jacked Factory Lean-PM
• Best Fat Burner for Suppressing Appetite: Leanbean
• Best Premium Fat Burner: Legion Phoenix Fat Burner

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. 

https://www.youtube.com/watch?v=vYG7X4WFfaE

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.

The Best Overall Fat Burner: Jacked Factory BURN-XT

Jacked Factory BURN-XT contains 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. So, we had to give the formulation a 4 out of 5. One way to get some more carnitine into your diet? Incorporate some carnitine-heavy foods into your diet like beef, chicken, or cod, per the National Institutes of Health.

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, a natural fat burner, which can also increase energy levels, while 25mg of cayenne pepper fruit extract is intended to help increase your calorie burn through thermogenesis. 

“From the first dose I felt a lot of energy, it suppresses my appetite a lot, and in the first week I noticed an improvement in muscular performance with more resistance and I even sweated a lot more than normal, it kept me more focused and motivated,” says one positive customer review on the Jacked Factory website. 

This product contains no fillers or dyes, though you need to take two doses per day. 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.

Best Fat Burner for Men: PhenQ

Though a healthy, high-protein diet, exercise, and a caloric deficit are the most crucial factors to help you retain muscle mass during a cut, a fat burner may help the process. A thermogenic fat burner, PhenQ contains caffeine, as well as cayenne pepper seeds, which may promote thermogenesis. That means it may help raise your body temperature, increasing your calorie burn.

Capsaicin may help increase calorie expenditure in men with a higher BMI (greater than 25kg/m2) but probably won’t produce a huge calorie burn for those with lower levels. (23). In other words, this ingredient is probably most helpful for adults with excess body fat, according to Kubala. We gave this formula an overall 4.5 out of 5. 

This supplement also includes ingredients like B vitamins, which help your body use carbs to produce energy (especially helpful if you’re in a deficit), per the Harvard T.H. Chan School of Public Health. It’s worth knowing, though, that this is really only true if you’re deficient in B vitamins, which may be the case if you’re following a calorie-restricted diet. 

Plus, theanine may help increase your mental focus so you can better power through your day and training, according to the Cleveland Clinic. Each serving is one capsule that you take once in the morning and once at lunch.

This supplement isn’t ideal for those with caffeine sensitivities. One serving packs about 300mg of caffeine anhydrous, which is nearly the entire recommended 400mg per day. We also had to give this product a 3.5 out of 5 for price per serving. One 30-serving bottle costs $69.99, amounting to $2.33 per serving — that’s more than most fat burners on the market.

Read our full PhenQ Review.

Best Fat Burner For Women: Hourglass Fit

This fat burner is formulated with eight active ingredients to potentially help you burn fat through thermogenesis, which is the process of generating heat in the body that can potentially increase your metabolism. This pick contains ingredients designed to reduce cravings and increase energy without causing caffeine jitters.

We gave this formula a 4 out of 5 for its potentially fat-burning ingredients, including 125mcg (micrograms) of chromium and 100mg of cayenne pepper extract, as well as ingredients like konjac root extract to help reduce food cravings. 

Konjac root extract contains glucomannan, which is a dietary fiber. Fiber not only helps keep you regular in the bathroom but it may help keep you feeling fuller for longer, potentially making it easier to follow a calorie-restricted diet or avoid cravings. Konjac glucomannan may also help lower your blood sugar and improve your cholesterol, potentially helping promote weight loss. (25)

Hourglass Fit requires you to take one capsule and can work best if you take it four times daily with a glass of water. This product may be an excellent fat burner for women who are looking to minimize food cravings and decrease body fat. Chromium and vitamin B6 may be helpful ingredients to potentially aid in regulating your BMI and metabolism.

Our team gave Hourglass Fit a 3.5 out of 5 for price per serving. One month-long container costs $60, which is about $2 per serve. You can definitely find cheaper alternatives out there. 

Best Non-Stim Fat Burner: Jacked Factory Lean-PM 

If you prefer a non-stimulant fat burner because you work out at night or get the jitters, this pick comes sans caffeine, but that doesn’t stop it from being a potentially effective supplement. 

Jacked Factory Lean-PM is free of stimulants, so you can reap the potential benefits of a fat burner without disrupting your sleep schedule. Leading off the lineup is 300mg of green tea extract, which may increase fat loss. However, green tea does have trace amounts of caffeine, so for athletes who have a strict no-caffeine rule, this pick may not work.

The main sleep-focused ingredients in this formula are the 5g of melatonin (a sleep-promoting hormone) and 150mg of magnesium. Magnesium, specifically, is involved in your body’s protein synthesis, according to the NIH. It also helps promote proper muscle and nerve function, which is helpful both in and out of the gym. 

We gave this formula a 4 out of 5, as we liked the option to buy this product with or without melatonin. You also get about 36 percent of your daily recommended value of magnesium and more than 500 percent of your daily recommended value of vitamin B6.

How does good sleep help with fat loss and lean muscle maintenance? When you sleep, your body recovers and repairs the muscle damage it undergoes during training, leaving you with stronger muscle tissue. And while good quality sleep may be associated with more strength, short sleep duration may contribute to decreased muscle strength. (27) Bottom line: Your sleep affects your performance.

If you want to pick up a 30-serving bottle, you’ll only have to spend $19.99, which is about $0.67 per serving — our team gave this pick a 5 out of 5 for price. The formula on this stim-free fat burner is rather short but to the point. There are components to potentially aid in burning fat, while helping to promote good sleep.

The Best Fat Burner for Suppressing Appetite: Leanbean

There’s no way around it; calorie deficits suck and no, caramel rice cakes aren’t as good as real desert. But some fat burners may help curb those cravings and suppress your appetite.

Pretty much all of the ingredients on this list are status quo, but Leanbean differentiates itself by overcoming hunger cravings. This formula uses a dietary fiber called glucomannan, which can swell your stomach slightly to create a feeling of fullness. Leanbean offers up a gram of this specific fiber, which is more than you’ll find in other brands.

However, the formula doesn’t contain many additional fat-burning ingredients. You get acai berry, green coffee, choline, vitamin B6, and vitamin B12. However, these are nutrients that are helpful for your overall health, so we gave this formula a 3.75 out of 5. 

This product is marketed specifically to women but any athlete, regardless of their gender, can try this supplement. 

Leanbean sits on the more expensive end of the spectrum, earning a 3 out of 5 for cost per serving. One 30-serving bottle is $59.99, which is about $2 per serve. You can definitely find cheaper alternatives on this list, some at under $1 per serving.

Read our full Leanbean Review.

Best Premium Fat Burner: Legion Phoenix Fat Burner

Sometimes (read: almost always) quality will cost you. However, this fat burner boasts great ingredients with useful extras, and actually comes at a fairly reasonable price. 

This is a pretty complete fat burner, earning a 4 out of 5 for formula. 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.

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.

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

A fat burner won’t actually burn fat off of your body. That said, fat is an energy source that your body stores to use. 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. The number of extra calories you can burn from thermogenesis isn’t many, but they can add up over time. This is especially true if you’re already in a caloric deficit and don’t want to further reduce your food intake. At that point, an extra 50 to 100 calories a day may help. 

Appetite Suppression

You need to eat fewer calories than you burn for effective weight loss — unfortunately, there’s no way around that. And eating 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.

Do Fat Burners Work?

Do fat burners work? Well, fat burners work mainly by triggering a thermogenic response in your body and bumping up your resting metabolic rate (RMR), the rate at which your body burns calories while at rest. Some also contain stimulants like caffeine for increased energy during fat-burning exercise, as well as ingredients that may suppress your appetite. 

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

https://youtube.com/watch?v=GONVixwHAR0

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). 

Best Fat Burner Overall	Jacked Factory Burn XT	$39.99 $1.33 per serving
Best Fat Burner for Men	PhenQ	$69.99 $1.16 per serving
Best Fat Burner for Women	Hourglass Fit	$60.00 $2.00 per serving
Best Non-Stim Fat Burner	Jacked Factory Lean-PM	$19.99 $0.67 per serving
Best Fat Burner for Suppressing Appetite	Leanbean	$59.99 $2.00 per serving
Best Premium Fat Burner	Legion Phoenix Fat Burner	$49.99 $1.66 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.

When Should I Take Fat Burners?

It’s best to take fat burners in the morning about 30 minutes before you eat breakfast. But be sure to read the packaging of the specific product you buy, as it may have different recommendations.

You can also take your fat burner about 30 minutes before your workout. 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 when you take them as a pre-workout supplement. Due to the caffeine, 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)

How to Safely Take Fat Burners

When considering a specific fat burner, become familiar with the ingredients listed on the fat burner’s label. This helps you avoid taking a substance that might interact with any medication you’re taking or that may lead to an allergic reaction. And if you’re not sure about any of the ingredients, be sure to consult with a medical professional for extra guidance. 

If you do decide to take it, follow the instructions on the label, unless otherwise directed by your physician. The best way to use a fat burner is to start with half or a quarter of the recommended dosage and gradually increase your intake to test your sensitivity. If you start to feel unwanted side effects, drop the dosage or stop taking the product. 

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. 

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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