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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.

yrs
bpm

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 HRHeart 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.