The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
The bottom line is, if you like caffeine and you can use it safely, ingesting somewhere between 104 milligrams of caffeine prior to exercise somewhere between 30 to 40 minutes before exercise can be beneficial if we're talking about fat oxidation burning more body fat.
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Caffeine can enhance the amount of fat that you burn in any duration of exercise. It can shift the percentage of fat that you oxidize compared to glycogen, unless you take that caffeine and it ramps you up so much that you're training really, really intensely.
Caffeine works. No question about it. It will it works as a erogenic benefit. You will perform oftentimes better. Boom. That's it. So there you go. Right. Like if you burn more calories, train harder, went faster. Yeah. Now, will it have a lipolytic effect? Yeah. You take it right now, you will see free fatty acids go up in your blood. That will happen. You don't do anything with it, they will be restored and placed right back in their position. So if you look at the research on even fat burners, you're not going to really significantly aid in fat loss, right? Stimulants, caffeine, combinations of them, they are an acute effect. If they are used then to train better, more frequently, more motivation, work harder, great. Sometimes they have an appetite suppressant effect as well. But that's how they're getting to any substantive fat loss rather than the actual mechanism itself.