Red Light Therapy Dosing Calculator (2026)

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Red light therapy works on dose, not just time. This free tool gives you a sensible starting routine for your goal: wavelength, distance, time per area and how often.

As a rule of thumb, 660 nm red light targets the skin surface while 850 nm near-infrared penetrates deeper into muscle and joints. Consistency over weeks matters more than long single sessions.

More is not better. Lab studies of low-level light often show a biphasic response: moderate doses work better than high ones (Huang 2009). The dose is power multiplied by time, so doubling a session doubles the dose. Stick to the time and distance for your device.

Red light therapy dosing: quick reference

Use the calculator above for a personalized plan. As a general guide, red light (660nm) suits skin while near-infrared (850nm) reaches deeper muscle and joints, with most routines run 3 to 5 times per week.

Red light therapy FAQ

What wavelength of red light is best?

660nm (red) is best for skin and surface tissue, while 850nm (near-infrared) penetrates deeper for muscle, joint and pain relief. Many panels combine both.

How long should a red light therapy session be?

Usually 5 to 20 minutes per area depending on the device power and your goal. Skin routines are shorter; deep recovery and pain need a little longer.

How often should you use red light therapy?

3 to 5 times per week is typical. Consistency over several weeks matters more than single long sessions.

How far should you sit from a red light panel?

About 6 to 12 inches for most full-size panels; masks and wraps sit on the skin, and small handhelds are held 1 to 4 inches away. Always follow your device guidance.