Remote photoplethysmography (rPPG) captures cardiac signals from facial videos and is gaining attention for its diverse applications. While deep learning has advanced rPPG estimation, it relies on large, diverse datasets for effective generalization. In contrast, handcrafted methods utilize physiological priors for better generalization in unseen scenarios like motion while maintaining computational efficiency. However, their linear assumptions limit performance in complex conditions, where deep learning provides superior pulsatile information extraction. This highlights the need for hybrid approaches that combine the strengths of both methods. To address this, we present BeatFormer, a lightweight spectral attention model for rPPG estimation, which integrates zoomed orthonormal complex attention and frequency-domain energy measurement, enabling a highly efficient model. Additionally, we introduce Spectral Contrastive Learning (SCL), which allows BeatFormer to be trained without any PPG or HR labels. We validate BeatFormer on the PURE, UBFC-rPPG, and MMPD datasets, demonstrating its robustness and performance, particularly in cross-dataset evaluations under motion scenarios.