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The Best Thermogenic Fat Burners to Try for Fat Loss in 2024

For certain individuals, fat-burning pills are a safe, effective weight loss supplement option. In this review, we break down the top rated fat burners on the market.

The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here.

Pills with thermogenic ingredients (a.k.a. “fat burners”) have a controversial history, but they continue to be one of the more provocative and best-selling dietary supplements on the market. They can be effective supplements to support weight loss when combined with proper training and nutrition, but some also come with the risk of serious or unwanted side effects (1).

Healthcare professionals continue to recommend a caloric deficit and physical activity as superior methods to lose weight sustainably and safely (2)(3)(4). However, there are valid reasons why someone might want to use a so-called fat-burning supplement. While thermogenic ingredients have yielded marginal effects in clinical trials for fat loss (5), some folks may find that these supplements help them lose weight a little faster. Athletes, physique competitors and bodybuilders with strict weigh-in requirements immediately come to mind.

However, fat burners should not be used by everyone, particularly pregnant women, women who are breastfeeding, underaged consumers, persons with certain medical issues (e.g., cardiovascular, liver, kidney or thyroid) or persons taking certain medications (6).

To help you make an informed decision, we’ve rounded up the top-rated fat burners on the market in 2024. We've included expert insights on several of the featured products from Pete Nastasi and Roger Lockridge. Nastasi is a certified weight loss practitioner and sports nutrition expert, and Lockridge is a longtime fitness enthusiast and writer. We’ve also provided guidance for using fat burner supplements based on your weight loss goals.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

If you have a history of eating disorders, disordered eating or any underlying health conditions it is important to discuss your weight loss goals with a doctor first. Always consult with a medical professional before starting a new diet, exercise routine and/or weight loss program to ensure it’s right for you.

Our Picks for the Best Fat Burner in 2024:

Best Fat Burner Pills: PhenQ

A red background with a white banner that says Best Fat Burner Pills next to a white bottle with a blue cap and blue text saying PhenQ

Key features and specs:

  • Claims: Helps burn fat, reduces fat accumulation, reduces food cravings, boosts energy, balances mood
  • Formula overview: ⍺-Lacys Reset, Capsimax powder, chromium picolinate, caffeine, nopal cactus, L-carnitine fumarate, InnoSlim, B vitamins, iodine
  • Caffeine per serving: 150 milligrams (2 pills)
  • Dose/usage: Take 2 capsules daily, once with breakfast and again with lunch; avoid taking near bedtime, since it contains caffeine
  • Cost per dose: $2.33

Best for:

  • Those wanting mild appetite suppression
  • Those who enjoy the energy boost from caffeine during workouts
  • Those wanting to boost metabolism and achieve weight loss in conjunction with exercise

Not ideal for:

  • People who want a “quick fix” to lose a significant amount of body fat
  • Those who are very sensitive to caffeine
  • Those with cardiovascular risks

Expert insights:

Note: Roger Lockridge recently tried PhenQ for 30 days and wrote about his experience and results in our PhenQ review. 

"What I liked most about PhenQ was that it was a single capsule per serving, and I could take it with breakfast and lunch, which made it easy to keep up with. I didn't want to try it for energy purposes, but rather for appetite control. It definitely delivered on that front. I would feel satisfied sooner, which led to a reduction in the calories I was taking in. That combined with my training led to a weight loss of over 8 pounds in 30 days. I also dropped a pants size, which made me even happier. People who are starting on their weight loss journey may benefit from the simplicity of taking it. I think any person focusing on health and wellness may find this to be a worthy addition to their program or plan."

–Roger Lockridge

The bottom line:

While the PhenQ fat burner isn't a magic bullet, it has ingredients that have been researched for safety and could give you a boost as part of a weight loss program. The company has also added InnoSlim, B vitamins and iodine to the formula. PhenQ apparently has thousands of positive reviews from users who have had success, although the company notes on its website that results vary from person to person.

How the ingredients work:

  • ⍺-Lacys Reset: This is a patented formula of alpha-lipoic acid (ALA), L-cysteine and magnesium. Studies have shown that taking an ALA supplement may contribute to small, but significant short-term weight loss; however, the effective dose remains unclear (17). The same study recommends that a person does not exceed 1,200 milligrams of ALA. PhenQ has 25 milligrams of ⍺-Lacys Reset, which appears to be much lower than the amount listed in the study. We say it appears to be much lower because ALA is only one ingredient in ⍺-Lacys Reset. Because ALA is combined with L-cysteine and magnesium under that trademarked name, the amount of ALA within ⍺-Lacys Reset isn't disclosed.
  • Capsimax powder: Capsimax powder is another trademarked ingredient that's made of capsaicinoids, which are extracted from red chili peppers. Capsaicinoids are found in a lot of spicy foods and give you a "hot" feeling. There’s evidence that Capsimax may increase energy expenditure, increase the breakdown of fat and suppress the appetite (7). PhenQ has 8 milligrams of Capsimax, which is within the safe and effective range of 10 milligrams per day (8).
  • Caffeine: PhenQ contains 75 milligrams per one-pill serving, which amounts to 150 milligrams if you take two pills per day as recommended. Caffeine is the most well-studied ingredient in PhenQ, and has several potential weight loss benefits, including increasing energy expenditure after exercise (9) and reducing appetite (10)—both of which could contribute to weight loss. According to the Mayo Clinic and FDA, the max recommended caffeine intake for adults is 400 milligrams per day or less (11), so PhenQ contains a safe dose, but multiple doses (or consuming it alongside coffee, tea, etc.) will put you close to this recommended limit.
  • InnoSlim: The updated formula includes 125 milligrams per serving of this ginseng-astragalus blend designed to promote the release of fat-burning hormones and reduce the absorption of carbohydrates in the intestines.
  • B vitamins: Vitamins B3 (8 milligrams), B6 (0.7 milligrams) and B12 (1.25 micrograms) are included to support healthy metabolic function and energy levels.
  • Iodine: The formula includes 75 micrograms per serving of iodine, which is involved in the production of thyroid hormones and regulation of metabolism.

Best Fat Burner + Appetite Suppressant: Transparent Labs Recomp

A red background with a white banner that says Best Fat Burner and Appetite Suppressant next to a white bottle with black text saying Transparent Labs Recomp

Key features and specs:

  • Claims: Increases metabolic rate, helps your body burn fat for energy, suppresses appetite
  • Formula overview: Green tea leaf extract, ForsLean, natural caffeine (from green coffee beans), L-theanine, Capsimax, Bioperine
  • Caffeine per serving: 125 milligrams
  • Dose/usage: Take 2 capsules twice per day with 8 to 10 ounces of water 30-60 minutes before meals
  • Cost per dose: $1.80 per two-capsule serving

Best for:

  • Those wanting mild appetite suppression
  • Those who want a moderate caffeine boost

Not ideal for:

  • Those with cardiovascular risks
  • People who want a “quick fix” to lose a significant amount of body fat
  • Those who are sensitive to caffeine

The bottom line:

The Transparent Labs Recomp is a rebrand of what was formerly called the Transparent Labs Fat Burner. The product is the same, and before the rebrand, it had 4.6/5 stars from 400+ reviews on the Transparent Labs website. It currently has 10 reviews and earns 4.3/5 stars, with many users saying it helped them reduce their appetite. However, several customers complain that the pills are difficult to swallow due to their size. 

Check out our Transparent Labs Review for more information on this popular supplement brand. 

How the ingredients work:

  • Green tea leaf extract: Transparent Labs Recomp includes 300 milligrams per serving of green tea leaf extract, which is just under the recommended daily limit of 338 milligrams (12). Green tea extract has become a popular weight loss supplement because it comes from a natural source, and some studies suggest green tea leaf extract can increase fat oxidation at rest and during exercise (13). However, more research is needed.
  • ForsLean: ForsLean is a branded form of the forskolin extract. A clinical trial found that forskolin helped overweight and obese men decrease their body fat percentage and increase their muscle mass (14). While research on forskolin is limited, minimizing muscle loss while losing weight may be an advantage with this ingredient.
  • Natural caffeine: While many fat burners include caffeine anhydrous (a white, powdered form of caffeine), Transparent Labs Recomp uses natural caffeine. According to Transparent Labs, this form of caffeine has been purified, making it more potent, and therefore more effective (although the evidence surrounding these claims remains scarce) (24).
  • Capsimax: Capsimax powder is a patented form of a red chili pepper extract. It may stimulate metabolism, reduce appetite and promote a decrease in fat mass (7).

Related Post: The Best Appetite Suppressants and Diet Pills To Control Hunger and Boost Metabolism

Best Caffeine-Free Fat Burner: Legion Athletics Phoenix Stim-Free

A red background with a white banner that says Best Caffeine-Free Fat Burner next to a black bottle with a pink label and white text saying Legion Phoenix Stim-Free Fat Burner

Key features and specs:

  • Claims: Increases fat loss and energy and reduces appetite and cravings
  • Formula overview: Black ginger, grains of paradise, forskolin, caralluma fimbriata, fucoxanthin, 5-HTP, vitamin B6, vitamin B12, potassium iodide
  • Caffeine per serving: None
  • Dose/usage: Take 3 capsules daily with meals
  • Cost per dose: $1.67

Best for:

  • Those who don't want the jitters from a thermogenic supplement
  • Those wanting appetite suppression
  • Those wanting to try supplements with ingredients that may reduce symptoms of physical stress

Not ideal for:

  • Those wanting a thermogenic supplement with stimulants for energy
  • People taking medications that may interact negatively with 5-HTP, which include certain antidepressants, pain relievers and migraine medications (34)
  • Those with cardiovascular risks

The bottom line:

Legion Athletics Phoenix is considered a natural fat burner with a 4.4/5-star rating from 2,926 verified reviews on the Legion website at the time of writing. Every bottle is tested individually at an ISO 17025 lab to confirm the quality and safety of ingredients. It’s also one of our top picks for the best non-stim fat burners.

How the ingredients work:

  • Black ginger: Black ginger is used in traditional medicine for several purposes. Modern studies suggest it can improve reproductive health in men (48) and improve endurance and metabolic rate (though this was just an animal study) (49). Legion Phoenix has 100 milligrams of black ginger.
  • Grains of paradise: Phoenix contains 30 milligrams of grains of paradise. The effective dose depends on your individual body, but studies show that men who use grains of paradise see increased energy expenditure (50). Basically, your body burns more calories in all of its processes.
  • Forskolin: Forskolin is another root extract that’s been used for centuries in traditional medicine. According to one research study, using forskolin as part of a weight loss program may decrease body fat percentage while preserving lean muscle mass, particularly in men who fall in the “obese” category, according to their BMI (14). In another study, women who took 250 milligrams (25 milligrams concentrated) of forskolin twice a day for 12 weeks reported less hunger and more satiety (51), but this dose (which is also what’s in one serving of Phoenix) provided no significant difference in body fat percentage.
  • Caralluma fimbriata: This cactus, which grows in parts of India, is a natural appetite suppressant that may help reduce waist circumference and help you consume fewer calories when you combine 1,000 milligrams per day with proper nutrition and exercise (52). Phoenix has a 1,000-milligram dose.
  • Fucoxanthin: This compound is found in brown seaweed and other algaes. One petri dish research study suggests it can reduce the absorption of fat and inhibit storing glucose as fat in fat cells (53), and a human trial supports that this ingredient in milligram amounts (two to four milligrams per serving) promotes fat loss (54).
  • 5-HTP: Legion Athletics Phoenix has 150 milligrams of 5-HTP, which is an amino acid that's essential for serotonin production—the hormone responsible for regulating body temperature, mood balance, sleep and appetite (55). The effective dose of 5-HTP is between 150 and 500 milligrams, which means Phoenix has a lower dose but is still within the effective range.
  • L-DOPA: L-DOPA is a key part of your body’s dopamine production. An old study showed that supplementing with L-DOPA helped reduce anxiety and stress (56)—both major factors in weight gain or difficulty losing weight (57).
  • Vitamin B6: Vitamin B6 is an essential vitamin for many of your body’s processes, and research has shown that a person’s vitamin B6 status helps maintain lean body mass during weight loss (58).
  • Vitamin B12: Like vitamin B6, vitamin B12 has a long list of benefits to your body. One of vitamin B12’s benefits is its ability to increase the body’s sensitivity to insulin signaling, and this effect is associated with lower abdominal adiposity levels.
  • Iodine (provided as potassium iodide): Iodine is a micronutrient you typically get from your diet, and it’s responsible for regulating thyroid hormone production, which regulates metabolism (59). Phoenix has 240 micrograms or about 16 percent of your Daily Value (DV) of iodine.

Related Post: Does Coffee Suppress Appetite?

Best Fat Burner for Belly Fat: Instant Knockout Cut

Red and black background with a white banner that reads Best Fat Burner for Belly Fat next to a photo of Instant Knockout Cut Fat burner

Key features and specs:

  • Claims: Promotes thermogenesis and fat oxidation, reduces appetite, boosts energy and metabolism
  • Formula overview: Green tea extract, cayenne pepper seeds, glucomannan, caffeine, vitamin B6, vitamin B12
  • Caffeine per serving: 300 milligrams (4 pill serving)
  • Dose/usage: Take 4 capsules daily
  • Cost per dose: $2.17

Best for:

  • People looking for a simple supplement formula
  • Those who want a relatively high serving of caffeine (300 milligrams)
  • Those who want to quarter or half their dose (since one serving is four capsules)

Not ideal for:

  • People who have trouble sticking to a multiple-pill-per-day regimen
  • People who are sensitive to caffeine
  • Those with cardiovascular risks

The bottom line:

Instant Knockout has many of the same ingredients found in similar weight loss products, including green tea extract and cayenne pepper. Athletes and bodybuilders might love the effects of Instant Knockout, but casual gym-goers could find the caffeine content to be too intense. It has a 3.5/5-star rating on Amazon (nearly 500 reviews at the time of writing) that reflects these conflicting opinions.

How the ingredients work:

  • Glucomannan: This is a dietary fiber made from the root of the konjac plant, and one of the main ingredients in shirataki noodles. As one of the most viscous dietary fibers, glucomannan has the ability to absorb water, and it's been shown to improve blood lipids, reduce appetite and stabilize blood glucose levels (86). However, the data in this area are mixed, and some evidence suggests that it has an indirect effect on weight management, rather than a direct effect on weight loss (87).
  • Caffeine anhydrous: Instant Knockout contains 75 milligrams of caffeine anhydrous per pill, which amounts to 300 milligrams a day if you take four pills a day (the suggested serving). Caffeine may enhance fat utilization, with the greatest effects in sedentary or untrained individuals (19).
  • Cayenne pepper: Cayenne pepper is one of the ingredients with the most potential for decreasing body fat because of its thermogenic potential. One study found that 6 milligrams per day of capsinoids—the effective compound in hot peppers like cayenne—appeared to be safe and effective for abdominal fat loss (88). This product contains 100 milligrams of cayenne pepper.
  • Vitamin B6 and B12: These are essential vitamins that may reduce your fatigue and maintain your energy levels during and after exercising, particularly if correcting an insufficiency (89). Keeping your energy levels up is extremely important if you want to lose weight while continuing to exercise.
  • Black pepper extract: Black pepper extract may aid in the absorption of nutrients (70).
  • Green tea extract: Green tea extract may increase your metabolism and calorie burn at rest through thermogenesis, though the significance of this for weight loss is uncertain and has not shown consistent results (13).

Best Thermogenic Fat Burner: Kaged Clean Burn

best-thermogenic-fat-burner-kaged-clean-burn

Key features and specs:

  • Claims: Burns calories and fat, boosts metabolism, supports weight loss
  • Formula overview: Chromium, L-carnitine, L-tartrate, green tea leaf extract, gymnema sylvestre leaf extract, capsicum annuum
  • Caffeine per serving: 4 grams
  • Dose/usage: Take 1 tablet 3 times daily 30 minutes before meals
  • Cost per dose: $0.33

Best for:

  • People who avoid stimulants but want a thermogenic supplement
  • Those wanting to boost metabolism and achieve weight loss in conjunction with exercise
  • Those who need a Banned Substance Control Group (BSCG) Certified Drug Free supplement

Not ideal for:

  • People who want a “quick fix” to lose a significant amount of body fat
  • Those who have trouble sticking to a multiple-pill-per-day regimen
  • People looking for a supplement with ingredients that boost energy

Expert insights:

"The first thing I like about Kaged Clean Burn is that it's caffeine-free, especially since the supplement is designed to be taken three times throughout the day. This eliminates the need to worry about negative side effects such as anxiety, jitters and trouble sleeping, which are commonly experienced when using high-stim fat burner supplements. Regarding the ingredients, Clean Burn is a combination of Carnipure, green tea leaf extract, GS4 Plus and Capsimax, along with the mineral chromium in the form of chromium picolinate. In my opinion, this is a well-formulated product because all of these ingredients have shown potential weight loss benefits, especially when taken in the correct dosages.

For example, Carnipure (L-carnitine L-tartrate) in doses of 2,000 milligrams per day has been shown to provide a modest reduction in body weight, fat mass and BMI, especially in overweight individuals (33). That said, if you plan on using Clean Burn as recommended, this will provide 3,000 milligrams per day, which may cause side effects such as nausea, vomiting, abdominal cramps, diarrhea and a fishy body odor (35).

Another key ingredient is the green tea extract—dosed at 333 milligrams per serving—close to 1,000 milligrams per day. At these dosage levels, studies have shown significant weight loss results, along with a decrease in total cholesterol levels without any side effects (33). The final ingredient I want to mention is the chromium picolinate. While the research suggests that chromium may play a role in carbohydrate, lipid and protein metabolism, more studies need to be done to determine how this actually takes place. I want to talk about this mineral because the dosage level of 134 micrograms per serving far exceeds the adequate intake level of 35 micrograms per day for men and 45 micrograms per day for women. While some studies have used dosage levels of up to 1,000 micrograms of chromium per day, some adverse effects at these higher concentrations have been reported. Chromium also has the potential to interact with certain medications taken for diabetes, such as insulin and metformin (15). This is why we highly recommend that you consult with a primary healthcare provider before taking Kaged Clean Burn to ensure your safety."

–Pete Nastasi 

The bottom line:

Kaged Clean Burn uses five ingredients that the company says work together to help you burn fat, boost metabolism and manage your weight without using stimulants. Our reason for classifying it as the best thermogenic fat burner is that there is some science to support the list of ingredients in the product, including chromium for blood glucose control (29), green tea extract for fat metabolism (13), capsaicinoids for potential thermogenic properties (26) and L-carnitine which may support body weight reduction (26). Currently, it is rated 4.7/5 on the Kaged website and has 339 reviews. It is third-party tested and certified drug-free by the BSCG.

How the ingredients work:

  • Green tea: Green tea extract may increase your fat metabolism at rest, though research results are inconsistent (13). Clean Burn has 333 milligrams of green tea extract.
  • Gymnema sylvestre: Gymnema sylvestre is a plant-derived ingredient that one study suggests regulates weight loss and blood sugar levels when taken with chromium (29). However, study participants took 400 milligrams of gymnema sylvestre, which is more than 100 milligrams more than there is in each serving of Clean Burn.
  • Capsicum annuum: Capsaicinoids are found in chili peppers, and there is evidence that they may increase thermogenesis—a process in which the body generates heat to support metabolic processes. Participants of this study experienced a slight reduction in fat mass (26). There is no known effective dose, but participants of another study yielded a lower percentage of body fat after taking 4 milligrams over 12 weeks (27). Clean Burn has 33 milligrams of capsicum annuum per serving.
  • L-carnitine: L-carnitine transports and oxidizes fatty acids (116). Research suggests it may support weight loss with exercise, a low-calorie diet and other changes. However, the studies conducted have not resulted in definitive results and outcomes. One study’s participants supplemented up to 4 milligrams of L-carnitine daily for 360 days and lost more weight on average than those taking a placebo (116). Kaged has 1,000 milligrams of Carnipure, a proprietary blend of L-carnitine and L-tartrate. L-tartrate is L-cartinine bound to tantric acid, creating complexes with digestive enzymes responsible for nutrient absorption (31), which may help optimize its absorption in the body.
  • Chromium: Chromium is a trace mineral, and some research suggests that your body uses it to maintain normal insulin signaling and metabolize—i.e., “burn” fat (60). The recommended dose for chromium appears to be between 50 to 200 micrograms per day (33), so at 134 micrograms, Clean Burn is providing a seemingly sufficient dose.

Related Post: The Best Teas for Losing Weight and Boosting Your Metabolism

Best Nighttime Fat Burner: PhenQ PM

A red background with a white banner that says Best Nighttime Fat Burner next to a white bottle with a blue label and white text saying PhenQ PM

Key features and specs:

  • Claims: Burns stubborn fat while you sleep, curbs hunger cravings, kick starts slow metabolism, promotes 7 to 9 hours of deep sleep
  • Formula overview: L-arginine, L-lysine HCL, L-theanine, 5-HTP, chromium, biotin, molybdenum, vitamin C, vitamin B1, vitamin B5, vitamin B5, choline
  • Dose/usage: Take 4 capsules with a glass of water 30-60 minutes before bed
  • Cost per dose: $2.17

Best for:

  • Those who don't want “overstimulation” from a caffeinated supplement
  • Those wanting to stack a non-stimulant product while taking other stimulants during the day
  • Those wanting to try supplements with ingredients that may reduce anxiety and symptoms of physical stress

Not ideal for:

  • Those wanting a thermogenic supplement with stimulants for energy
  • People taking medications—including certain antidepressants and pain relievers—that may have negative interactions with 5-HTP (34)

The bottom line:

PhenQ PM's lack of caffeine and stimulants makes it an obvious choice for a nighttime fat burner. PhenQ claims that the formula's amino acid content can also promote better sleep and support nighttime fat burning. Each four-capsule serving contains a total amino acid dosage of 2,750 milligrams—1,200 milligrams apiece of L-lysine and L-arginine, plus 200 milligrams of L-theanine and 150 milligrams of 5-HTP. Judging PhenQ PM by customer reviews is difficult since the page for this specific product on the PhenQ website currently has just one testimonial. You can read our full assessment of this product in our PhenQ PM review.

How the ingredients work:

  • L-lysine: L-lysine is an amino acid that supports the production of carnitine—a substance that helps convert fatty acids into energy (35). It’s included in the PhenQ PM formula because it may support healthy weight loss (36) and provide more restful sleep (37); however, both of these studies were conducted in animals, and human studies are needed.
  • L-arginine: L-arginine is an amino acid that can help the body build protein. Some evidence shows that regular L-arginine intake at a dose of 5 to 9 grams may increase growth hormones, and this effect may speed up fat metabolism (38).
  • L-theanine: This is another amino acid that may improve sleep satisfaction and reduce sleep disturbances according to one study, which tested 450-900 milligrams of L-theanine each day over 10 weeks (39).
  • 5-HTP: This is a natural plant extract known for its potential to reduce appetite (40)(41).
  • Molybdenum: Molybdenum is a mineral that helps the body break down drugs and toxic substances (42). It acts as a cofactor for enzymes that process sulfites and eliminate waste products from the body. However, it can be harmful in high doses (43), so it’s important not to exceed the recommended dosage of PhenQ PM.
  • Chromium: Chromium is an essential trace element that may help regulate blood sugar levels (44), which can help people avoid cravings, especially at night.
  • Vitamin C: Studies show that adequate vitamin C status can lead to 30 percent faster fat oxidation during exercise and improved fat metabolism compared with a lower vitamin C intake (45).
  • Vitamin B1: This B vitamin may help your body metabolize and break down carbohydrates faster (46).
  • Vitamin B6: This B vitamin has been shown to aid in improving metabolism, which may allow individuals to burn fat faster (47).

Best Pre-Workout Fat Burner: Transparent Labs Lean

A red background with a white banner that says Best Pre-Workout Fat Burner next to a white bottle with black text saying Transparent Labs Lean

Key features and specs:

  • Claims: Bolsters strength, endurance and recovery; supports thyroid hormone production; promotes mental acuity, drive and energy
  • Formula overview: Zinc, selenium, copper, chromium picolinate, citrulline malate 2:1, beta-alanine, BCAA 2:1:1, BetaPure, acetyl L-carnitine HCL, choline bitartrate, L-theanine, caffeine anhydrous, theobromine, BioPerine
  • Caffeine per serving: 180 milligrams
  • Dose/usage: Take 1 half scoop mixed with 8 to 10 ounces of water 20 to 30 minutes before training; if increased intensity is desired, take 1 scoop mixed with 10 to 12 ounces of water 20 to 30 minutes before training; don't exceed 2 scoops per day
  • Cost per dose: $1.67

Best for:

  • Those who want to combine ergogenic ingredients with energy boost ingredients for workouts
  • Those who need an energy boost before a workout
  • Those looking for a thermogenic supplement that doubles as a pre-workout

Not ideal for:

  • People who want a “quick fix” to lose a significant amount of body fat
  • Those who don’t like the caffeine jitters
  • People with kidney problems, since it contains chromium picolinate and may affect kidney function (61)
  • Those with cardiovascular risks

Expert insights:

"Transparent Labs Lean is a well-formulated pre-workout powder that contains three noteworthy ingredients that may be beneficial for weight loss, including caffeine, chromium picolinate and acetyl-L-carnitine.

"Caffeine, a commonly used stimulant in fat-burner pills and pre-workouts, is notable for providing an energy-boosting effect, which may allow you to burn more calories throughout a training session. Both chromium picolinate and acetyl-L-carnitine also provide a potential fat loss benefit, with chromium playing a key role in fat metabolism (62) and L-carnitine supplementation demonstrating modest reduction effects in body weight, body mass index (BMI) and total fat mass in numerous studies." (63)

–Pete Nastasi

The bottom line:

Transparent Labs Lean uses ingredients and dosing specifically targeted at improving endurance and converting fats to energy during workouts. Like other Transparent Labs products, it's third-party tested. It currently has a 4.6/5-star rating with nearly 1,900 reviews on the Transparent Labs website. The reason why we chose it as the pre-workout fat burner is because of its BCAA, beta-alanine and betaine contents—all of which have been shown to positively affect stamina during weight training and endurance exercise (64)(65). 

How the ingredients work:

  • Beta-alanine: Beta-alanine is an amino acid that's been shown in one study to improve high-intensity exercise performance among strength/power athletes when used in conjunction with creatine (66). The same study found that it had a positive effect on body fat composition, as well.
  • BCAAs: Several studies suggest BCAAs are a viable pre-workout ingredient to extend performance, and BCAAs contain three of the nine essential amino acids (EAAs). Interestingly, research also suggests that BCAA supplementation combined with vitamin B may have a slimming effect on the legs and waist-to-hip ratio in overweight and obese women (67). However, more research is needed beyond this one cited study.
  • BetaPure: Transparent Labs Lean includes 1,500 milligrams of BetaPure intended to boost your endurance. Research suggests that betaine supplementation can reduce muscle fatigue when taken before and during weight training (68). Findings from another study suggest it may also improve body composition, arm size and bench press work capacity (69).
  • BioPerine: BioPerine is a patented form of piperine, which is a black pepper extract. BioPerine enhances the bioavailability of its ingredients, and research suggests that it may enhance nutrient absorption by 30 percent (70).

Related Post: The Best Pre-Workout Supplements on the Market, According to a Nutrition Coach

  • Best Fat Burner for Men: Jacked Factory Burn XT

    A black and red background with a white banner that reads Best Fat Burner for Men beside an orange and black bottle of Jacked Factory Burn XT thermogenic fat burner

    Key features and specs:

    • Claims: Boosts energy levels, supports fat metabolism and suppresses appetite while preserving lean muscle mass
    • Formula overview: Acetyl-L-Carnitine HCL, green tea leaf extract, caffeine anhydrous, Capsimax, BioPerine
    • Caffeine per serving: 60 milligrams (1 capsule)
    • Dose/usage: Take 1-2 capsules daily
    • Cost per dose: $0.58

    Best for:

    • Men who want the option to halve their dose
    • Men looking to support their weight loss efforts
    • Both men and women (though women may want to check out our roundup of the best fat burners for women)

    Not ideal for:

    • Men who want a “quick fix” to lose a significant amount of body fat
    • Men who are not active
    • Men looking for a high-caffeine fat burner

    Expert insights:

    "Jacked Factory's Burn XT is a highly caffeinated thermogenic fat burner with four primary active ingredients, including caffeine anhydrous, acetyl L-carnitine, green tea extract and cayenne pepper extract. Based on this ingredients list, this product is designed to help individuals convert stored body fat into usable energy. That being said, aside from the caffeine which is dosed at 270 milligrams per two-capsule serving size, I would like to see more acetyl L-carnitine and green tea extract in this product. The current scientific literature supports a 2-gram per day serving of L-carnitine (117) and greater than 600 milligrams per day of green tea extract (118) to support your weight loss goals."

    –Pete Nastasi 

    The bottom line:

    Jacked Factory Burn XT is a simple formula that has only five active ingredients: acetyl-L-carnitine HCL, green tea leaf extract, caffeine anhydrous, Capsimax (cayenne pepper extract) and BioPerine (black pepper extract). Jacked Factory is very clear that Burn XT is not a “miracle supplement” that will change your body composition, but it is formulated to help you increase your energy, satiate your hunger to avoid eating too many calories and encourage your body to oxidize fat for fuel.

    How the ingredients work:

    • Green tea leaf extract: Green tea is a very common weight loss supplement, in both the extract form and as a drink—and for good reason. Not only is it all-natural, but some studies suggest that green tea leaf extract can increase fat oxidation at rest (13), which means your body is tapping into your fat stores for energy even when you’re not exercising. The effective dose of green tea leaf extract depends on your metabolism, weight and other factors, but the 225 milligrams per capsule in Burn XT is slightly below the recommended daily limit of 338 milligrams (12). You can double the dose to get 450 milligrams if a single dose is not delivering results.
    • Capsimax: Capsimax powder is a patented form of a red chili pepper extract called capsaicinoids. Supplementing with this extract may decrease body fat by curbing appetite (25) and increasing thermogenesis (26). There isn’t a known effective dose of capsaicinoids, but one clinical study measuring the results of 4 milligrams of Capsimax consumed daily over 12 weeks showed promising results (27). Burn XT has 25 milligrams of Capsimax per capsule.
    • Acetyl-L-Carnitine HCL: Acetyl-L-carnitine is a compound found in amino acids that encourages your body to convert fat stores to energy. A one-year study of 258 adults on a weight loss program measured the difference in weight loss between those just participating in the weight loss program and those also supplementing with L-carnitine. The study resulted in those also supplementing with L-carnitine losing an average of 2.5 pounds more than those who just participated in the weight loss program (116). However, Burn XT only has 350 milligrams of acetyl-l-carnitine per capsule compared to the 2,000 milligrams per day used in the study.

    What Is a Thermogenic Fat Burner?

    Thermogenic fat burner supplements contain ingredients that promote thermogenesis—the body’s natural heat-generating, fuel-burning, energy-releasing process, which typically involves an increase in your body’s metabolism (or breakdown) of fat and glucose (90).

    Lab-based studies can measure representations of your metabolism using bloodwork and special devices. When a research study indicates that a thermogenic supplement “works”, it typically means the device readings show that calories metabolized at rest are elevated, and the blood work shows that one or multiple metabolism markers are also elevated.

    Related Post: Best Fat Burning Foods

    Common Ingredients in Fat Burner Pills

    Thermogenic fat burners may include any number of ingredients, with each affecting the body in different ways. We've already touched on many of the ingredients typically found in the best weight loss supplements that focus on fat-burning, including green tea, Capsimax powder, B vitamins and caffeine. Other common ingredients in thermogenic supplements include:

    • Guarana: A plant native to the Amazon. You may recognize it as an ingredient present in many popular energy drinks, such as Red Bull and Monster. It's a natural source of caffeine and also contains theobromine and theophylline, which are caffeine-like substances (91). Research suggests that guarana provides an energy boost over and above that provided by caffeine alone. It may also help increase long-lasting sustained energy levels (30).
    • Yerba mate: A plant native to South America traditionally brewed and consumed as an herbal tea (92). It contains caffeine and antioxidants, such as polyphenols and caffeoyl derivatives. Some research suggests that yerba mate may help control appetite and provide positive mood benefits (93).
    • Chitosan: Chitosan is a sugar extract derived from the shells of crustaceans, such as shrimp, lobster and clams (94). It’s also found in the cell walls of reishi mushrooms. Research suggests that chitosan may contribute to weight loss by preventing the absorption of fat and cholesterol (95). However, more research is needed to provide conclusive evidence on its role in weight loss. This ingredient should not be consumed by those with shellfish allergies.
    • Apple cider vinegar (ACV): ACV is commonly used for wellness purposes alongside weight loss, such as hair growth. Apple cider vinegar pills or liquids have been thought to help curb appetite and promote fat loss (97), but there's not yet conclusive scientific evidence on its effectiveness. There is also animal research to suggest that apple cider vinegar positively regulates gut bacteria (97), and if this effect carries over to humans, any normalizing of the gut microbiota could be a nice added feature of apple cider vinegar. However, more research here is needed.
    • Grapefruit powder: Dehydrated grapefruit juice may help improve insulin signaling and glucose metabolism, according to a small study in mice (98). More data in humans needs to be collected to confirm these results.
    • Uva ursi: This is an herb traditionally used for its anti-inflammatory effects (99). According to one study in rats, it may work as a mild diuretic, but more research is needed, particularly in humans (100). Note that uva ursi contains hydroquinone, a chemical that can damage the liver.
    • Yohimbe: Yohimbe is an evergreen tree native to central and western Africa. Its extract, yohimbine, is sometimes used to enhance sexual performance (101). Results from a randomized placebo-controlled trial suggest that yohimbine supplementation may help promote fat loss in elite athletes (102). Likewise, a more recent study showed that this ingredient increases circulating adrenaline levels (103), which bodes well for fat loss. However, other studies show no effect.

    Related Post: Apple Cider Vinegar for Weight Loss

    How to Safely Use a Fat Burner as a Weight Loss Supplement

    When using a thermogenic supplement, it’s always advisable to follow the directions on the product’s label. One school of thought is “one serving works well, so two should work really well.” This isn’t pragmatic thinking for a couple of reasons. First, the ingredients provided by supplements are typically based on dosages that have been researched for safety and efficacy. Thus, for most ingredients discussed in this article, there isn’t safety data to support two or three times the daily doses.

    Second, individuals may develop a tolerance to several ingredients found in thermogenic supplements—meaning that they become less effective. Certain studies indicate that this may ring true regarding the arousal effects of caffeine and yohimbine, and the thermogenic effects of active ingredients in green tea extract (104)(105)(106). Thus, it stands to reason that “blasting” thermogenic ingredients can potentially expedite the development of tolerance.

    For those new to thermogenic supplements, a more conservative approach is to start with a small dose (ex: a quarter or half of a recommended serving) and gradually increase the dosage to test your tolerance, but never exceed the recommended dosage. If you experience unwanted side effects, stop using the product altogether.

    Stay hydrated

    It's important to stay well hydrated while using a thermogenic fat burner supplement. Along with a balanced diet, regular physical activity and good sleep, drinking plenty of water can effectively aid in weight loss. So, ensure that you’re consuming at least the recommended daily fluid intake according to your body size (107).

    Related Post: Does Drinking Water Help You Lose Weight?

    Research the ingredients in each product’s formula

    Perform rigorous research on the thermogenic ingredients in a product’s formula. This is one of the best ways that you can potentially avoid ingesting a substance that may interact with medications, aggravate a medical condition and/or lead to an allergic reaction. The National Institute of Health’s Office of Dietary Supplement’s website is a resource that details the safety and efficacy of common ingredients found in thermogenic supplements.

    Potential Side Effects/Precautions

    Finished dietary supplements, like those used for fat-burning and weight loss, are regulated by the FDA under the Dietary Supplement Health and Education Act (DSHEA) of 1994. The FDA can issue warnings for unsafe products, and even pull supplements off of shelves if they’re deemed unsafe due to reported side effects (108). 

    However, the vastness of the supplement industry may result in some products entering the market before full evaluation, so consumers should exercise caution and seek professional advice when considering supplements. Even if a substance has not been banned by the FDA, it may still cause unwanted side effects. These are some of the main precautions for thermogenic ingredients:

    Natural isn't always good

    Many supplements used for fat burning contain herbs or other ingredients found in plants. However, it’s important to realize that some plant-based substances can pose health risks, especially when concentrated (109). For example, the natural herb ephedra is banned by the FDA because it was linked to serious side effects such as heart attack, seizure, stroke and sudden death (110)(111). DMAA is also not generally recognized as being safe (112). 

    Limit stimulants

    Thermogenic supplements that contain stimulants (e.g. caffeine) can cause flushing, increased heart rate, nausea, dizziness, headaches and heart palpitations. They can also stimulate the cardiovascular system in a manner that could raise blood pressure. Thus, those with pre-existing cardiovascular risks such as hypertensive individuals should not consume these supplements. It’s important to monitor how you feel when taking these supplements and to stop supplementation if you’re experiencing unwanted side effects.

    Thermogenic ingredients aren't for everyone

    Pregnant women, women who are breastfeeding, underaged consumers, persons with certain medical issues (e.g., cardiovascular, liver, kidney or thyroid) or persons taking certain medications should avoid these supplements. 

    Avoid weight loss supplements before surgery

    If you’re going to have surgery, be aware that certain ingredients may increase the risk of bleeding and/or affect your response to anesthesia. Talk to your surgeon far in advance of the operation and inform them of every dietary supplement that you're taking.

    Fat burners aren't magic pills

    And finally, thermogenic supplements without modifying the diet or engaging in routine exercise have very limited effects. Hence, these supplements should be viewed as an accessory, rather than the key, to a successful and sustainable weight loss goal.

    In general, you should always consult your healthcare provider before taking nutritional supplements, and this holds true for supplements used while trying to burn fat.

    Who Should Avoid Fat Burners

    Thermogenic fat burner supplements are not for everyone. People who should avoid fat burners include, but aren’t limited to:

    • Individuals whose doctor advises against their use
    • Individuals with gastrointestinal issues or stomach ulcers
    • Individuals with high blood pressure or cardiovascular risks
    • Individuals with liver or kidney problems
    • Individuals with a history of diet pill abuse or eating disorders (e.g. anorexia nervosa)
    • Children
    • Individuals who are pregnant or nursing
    • Persons on certain medications
    • Persons who may have allergies to ingredients in certain supplements

    Always consult your doctor before starting a new thermogenic supplement regimen.

    If you have a history of eating disorders, disordered eating or any underlying health conditions it is important to discuss your weight loss goals with a doctor first. Always consult with a medical professional before starting a new diet, exercise routine and/or weight loss program to ensure it’s right for you.

    What to Look for When Choosing the Best Fat Burner for You

    Proceed with caution and patience when choosing the best thermogenic supplement for your weight loss goals. Finding the optimal balance of safety and effectiveness can take time, as there are dozens of options to choose from. You can simplify your decision by looking at the active ingredients, dosage, form and cost.

    Active ingredients

    An active ingredient list is the most important factor to consider when choosing the best fat burner supplement for you. Given that thermogenic supplements oftentimes have multiple ingredients, it’s critical to cross-check the ingredients for potential interactions with prescription medicines you may be taking. Your doctor or another licensed health professional can help you figure out if a product’s ingredients will negatively impact your health status in any way. You should also make sure you’re not allergic or intolerant to any substances in the formula.

    Dosage

    Look for supplement formulas with clinically effective doses of the key ingredients, and pay attention to the total caffeine content—especially if you’re sensitive to stimulants. For the best results, start with a small dose to check your tolerance and gradually increase the dosage until you reach the recommendation for daily use. Never exceed the recommended daily dosage, and always check with your physician or a registered dietitian nutritionist first.

    Form

    Thermogenic supplements typically come in pill or powder form. Pills are typically swallowed and taken with a glass of water. Powdered supplements in general are mixed into water or a sports drink and taken with a meal or snack. Some may be suitable to consume on an empty stomach. Follow the directions on the product’s label unless directed otherwise by your physician.

    Cost

    The cost of weight loss supplements can range from as low as $0.30 per dose to upwards of $4.00 per dose. These products tend to be over-priced for their value, so don’t worry if the ones you’re eyeing are out of your budget. Stick to your budget, and remember to optimize your diet, physical activity and sleep—a supplement is just the cherry on top of your weight management efforts.

    Methodology: How We Chose Our List of Best Fat Burners

    In evaluating today's top “fat-burning” supplements, we focused on several key criteria. Among them are:

    • Formula: Whether the product includes ingredients with documented thermogenic properties
    • Dose: Whether the product contains thermogenic ingredients in clinically effective doses
    • Variety of ingredients: Whether it also includes nutrients potentially beneficial for your metabolism, such as B vitamins
    • Quality standards: Whether it has been tested by independent labs
    • Ways to save: Whether the brand offers subscription discounts or bundle deals

    Learn more about our product review process and supplements rating methodology.

    Fat Burner FAQs

    Are fat burners safe?

    Taking fat burners and other types of diet pills can be safe as long as you do it responsibly. The first requirement is that you check with your healthcare provider before taking them, as you would with any type of supplement. Fat burners could pose a risk to your health depending on your medical history, your current health status and whether you're taking medications that might cause an interaction. Also, people with a history of eating disorders should not take weight loss pills. 

    The second step of responsible use is to follow the manufacturer's recommendations for how and how often to use the supplement. Even for healthy individuals, fat burners and other types of over-the-counter weight loss pills could cause health issues if consumed in excess of the recommended dosage.

    How do fat burners work?

    Fat burners typically work by stimulating a thermogenic response in your body, thereby increasing your resting metabolic rate (RMR). Some contain stimulants like caffeine to provide an energy boost during your workout, which may help you burn more calories. They may also decrease your appetite, though the study results do not always show promise. 

    Related Post: Do Weight Loss Pills Work?

    Is it OK to take a fat burner every day?

    Maybe, but it depends largely on the fat burner's formula, the recommended dosage and your health status. Some fat burners contain only water-soluble ingredients that are generally safe to consume every day. On the other hand, some formulas have ingredients linked to adverse health effects in high or repeated dosages, such as bitter orange and hoodia (113). 

    Also, keep in mind that interventional and toxicity studies on fat burners often have a study window of around 12 weeks. There remains a need for high-quality research on the effects of long-term fat burner pill usage, as many studies show inconsistent results, are poorly done or are not well controlled (114).

    The makers of the best weight loss pills are transparent about their ingredients and upfront about the potential risks while emphasizing the recommended dosages. As always, check with your physician before starting any dietary supplement.

    Final Thoughts: Do Fat Burners Work?

    Research has shown that certain ingredients in fat burner supplements can promote thermogenesis and boost metabolism, possibly leading to increased fat burning. Supplements sold over the counter typically highlight testimonials from users that show dramatic results. While this information can be useful in helping you decide whether to try fat-burning pills and other weight-loss supplements, remember two key points: scientific studies take place under specifically controlled conditions, and results can vary greatly from person to person.

    Also, keep in mind that using fat-loss supplements without incorporating exercise and a healthy diet is unlikely to produce lasting results. Many, many experts agree that even the best fat burner supplement can't do the job alone.

    So do any weight loss supplements really work, fat burners included? The more useful question might be, "Can fat burners play one part in my weight management plan?" The answer to that question is yes. Nutrition and exercise are the headliners, but safe weight loss pills that can further help your body burn fat and maintain a more robust metabolism have the potential to play a supporting role.

    Expert Contributors

    Chris Mohr, RD and Ph.D.

    Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

    Eddie Jo, Ph.D.

    Eddie Jo is a professor of exercise physiology and the director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake and technologies for the optimization of human health and performance, energy metabolism, body composition and endocrine function.

    Tim Ziegenfuss, PhD, CSCS, FISSN

    Tim Ziegenfuss is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition, steering the field toward higher standards. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

    Jenevieve Roper, Ph.D, CSCS.

    Dr. Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

    Additional contributors:

    • Pete Nastasi: Nastasi is a certified sports nutrition coach, certified weight loss practitioner and personal trainer.
    • Roger Lockridge: Lockridge is a longtime fitness enthusiast and writer.

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