Exercise Intensity Calculator
This calculator helps you determine the intensity level of your physical activities based on your heart rate, perceived exertion, or activity type. Understanding exercise intensity can help you optimize your workouts for better health and fitness results.
Exercise Intensity: -
| Intensity Level | - |
|---|---|
| Target Heart Rate Zone | - bpm |
| Heart Rate Reserve | - bpm |
| Max Heart Rate | - bpm |
Exercise Intensity Scale
| Intensity | % of Max HR | Description |
|---|---|---|
| Light | 50-63% | Easy breathing, can talk easily |
| Moderate | 64-76% | Breathing faster, can talk but not sing |
| Vigorous | 77-93% | Breathing hard, can only say a few words |
| Maximum | 94-100% | Breathing very hard, cannot talk |
Exercise Intensity: -
| Intensity Level | - |
|---|---|
| RPE Scale | - |
| Estimated % of Max HR | - |
RPE Scale (6-20)
| RPE | Intensity | Description |
|---|---|---|
| 6-9 | Very Light | No exertion, sitting at rest |
| 10-11 | Light | Minimal exertion, easy to perform |
| 12-13 | Moderate | Somewhat hard, but can maintain |
| 14-16 | Vigorous | Hard, requires effort |
| 17-20 | Very Hard | Very hard to extremely hard |
Exercise Intensity: -
| Activity Type | - |
|---|---|
| Intensity Level | - |
| Estimated METs | - |
| Calories Burned (per hour) | - |
MET Values for Common Activities
| Activity | Light (METs) | Moderate (METs) | Vigorous (METs) |
|---|---|---|---|
| Walking | 2.5 | 3.5 | 4.5 |
| Jogging | - | 7.0 | 8.0 |
| Running | - | 8.0 | 10.0 |
| Cycling | 4.0 | 6.0 | 8.0 |
| Swimming | 4.0 | 6.0 | 8.0 |
About Exercise Intensity
Exercise intensity refers to how hard your body is working during physical activity. Understanding and monitoring exercise intensity can help you ensure you're getting the most benefit from your workouts, whether your goal is weight loss, improved cardiovascular health, or increased endurance.
Heart Rate Method
The heart rate method uses your maximum heart rate (estimated as 220 minus your age) to determine exercise intensity zones. Your target heart rate zone is typically 50-85% of your maximum heart rate, depending on your fitness goals. This method provides an objective measurement of exercise intensity.
RPE Method
The Rate of Perceived Exertion (RPE) scale is a subjective measure of how hard you feel your body is working. The Borg RPE scale ranges from 6 (no exertion) to 20 (maximal exertion). This method is useful when heart rate monitoring isn't available or practical.
Activity Method
The activity method estimates exercise intensity based on the type of activity and its Metabolic Equivalent of Task (MET) value. One MET is the energy cost of sitting quietly. Moderate-intensity activities are typically 3-6 METs, while vigorous-intensity activities are >6 METs.
Why Intensity Matters
Different intensity levels provide different health benefits. Light-intensity activities are good for recovery and general health. Moderate-intensity exercise improves cardiovascular health and aids in weight management. Vigorous-intensity exercise provides greater cardiovascular benefits in less time and can improve athletic performance.