Light Exercise Heart Rate Calculator
Just enter your age to instantly estimate the heart rate suited to light exercise (40–60% of your maximum heart rate). Add your resting heart rate to get a more personalized value using the Karvonen method.
Input
Estimates the heart rate zone suited to "light exercise" (about 40–60% of your maximum heart rate) from your age. Enter your resting heart rate to use the Karvonen method for a more personalized estimate.
Result
Light exercise heart rate (estimate)
72〜108bpm
About 40–60% of your maximum heart rate (percentage of max)
Max heart rate (220 − age)
180 bpm
Light exercise lower limit
72 bpm
Light exercise upper limit
108 bpm
Exercise intensity zones
| Intensity zone | % of max HR | Heart rate (bpm) |
|---|---|---|
| Very light (warm-up) | 50〜60% | 90〜108 |
| Light exercise (fat burning) | 60〜70% | 108〜126 |
| Moderately hard (aerobic) | 70〜80% | 126〜144 |
| Hard (anaerobic) | 80〜90% | 144〜162 |
"Light exercise" covers the low-to-moderate intensity range that includes the fat-burning zone. Stay within a comfortable range based on your condition and any medical issues.
How it works
- Maximum heart rate is estimated as "220 − age". This is a widely used formula, but it varies between individuals and may differ from your actual maximum heart rate.
- The "light exercise" zone is based on 40–60% of your maximum heart rate. When no resting heart rate is entered, it is calculated with the simple percentage method: target heart rate = maximum heart rate × percentage.
- When a resting heart rate is entered, the Karvonen method (heart rate reserve method) is used. The formula is target heart rate = (maximum heart rate − resting heart rate) × intensity% + resting heart rate, which better reflects individual differences.
- Intensity zones are shown in four levels: very light (50–60%), light exercise (60–70%), moderately hard (70–80%), and hard (80–90%). Each zone's heart rate range is calculated with the same formula (simple percentage method or Karvonen method).
- The displayed values are reference figures for health management. If you have a heart condition, high blood pressure, or other medical issues, or before making large changes to your exercise intensity, please consult a doctor or specialist.
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Light Exercise Heart Rate Calculator