fitness Calculators
Last updated: May 2026
BMI Calculator
Calculate Body Mass Index (BMI) — body weight in kg divided by height in metres squared — to screen for under/overweight categories.
Body Fat Percentage Calculator
Estimate your body fat percentage from a tape measure using the US Navy circumference method — the same protocol the US military uses for fitness compliance.
Calories Burned Running Calculator
Estimate calories burned during a run from body weight, duration, and average speed.
One Rep Max Calculator
Predict your one-rep max (1RM) — the heaviest weight you could lift for a single perfect rep — from a recent set you actually performed.
Heart Rate Training Zones Calculator
Calculate your personalised heart rate training zones using the Karvonen heart rate reserve method, which factors in resting heart rate to give zones that actually reflect your cardiovascular fitness.
Daily Calorie Needs Calculator
Estimate total daily calorie needs (TDEE) by combining the revised Harris-Benedict BMR formula with an activity multiplier.
Protein Intake Calculator
Estimate daily protein need (grams) from body weight, training intensity, and goal (maintain, build, or lose weight).
VO2 Max Estimator
Estimate VO2 max (maximum oxygen uptake) in ml/kg/min from a recent running performance — distance, time, and body weight.
Body Water Percentage Calculator
Estimate body water percentage using a simple age-, gender-, and weight-adjusted formula.
Running Pace Calculator
Calculate running pace from total time and distance, converted to seconds per kilometer or per mile depending on unit selection.
TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) by computing BMR via Harris-Benedict equation, then multiplying by an activity factor.
Body Fat Percentage Calculator
Estimate body fat percentage using the US Navy circumference method (waist, neck, and for women hip measurements).
One Rep Max Calculator
Estimate your one-rep maximum (1RM) — the maximum weight you can lift for a single repetition — from a submaximal set using Epley, Brzycki, Lander, or other established formulas.
Macro Calculator
Split your daily calorie target into grams of protein, carbohydrates, and fat tuned to your goal — fat loss, muscle gain, maintenance, or keto.
Calorie Deficit Calculator
Find the daily calorie target you need to hit to lose weight at a chosen pace — the operational number that turns "I want to lose 5 kg" into "eat 1,950 kcal a day starting Monday." Enter your TDEE (maintenance calories) and the rate at which you want to lose weight, and the calculator returns the daily intake target along with a projected timeline.
Training Volume Calculator
Estimate your optimal weekly training volume in kilograms based on your 1RM, experience level, and intensity zone.
Heart Rate Zone Calculator
Find your personalized heart rate training zones using the Karvonen formula, which accounts for your resting heart rate and age.
Barbell Plate Calculator
Quickly determine which weight plates to load on each side of the barbell to hit your exact target weight.
TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation adjusted for your activity level.
Training Volume Calculator
Quantify your weekly training load by calculating total tonnage lifted, adjusted for intensity zone and muscle group.
Running Pace Calculator
Convert any running time and distance into a per-kilometre or per-mile pace, and project your finish time at that pace over standard race distances.
BMR & Daily Calorie Calculator
Calculate your Basal Metabolic Rate and total daily calorie needs using the Mifflin-St Jeor equation.
Macro Split Calculator
Determine your optimal daily protein, carbohydrate, and fat targets in grams and calories based on your body weight, fitness goal, and training intensity.
Body Fat Calculator (Navy Method)
Estimate your body fat percentage using the US Navy tape-measure method with only a few simple circumference measurements.
Weekly Training Volume Calculator
Estimate your weekly training volume load in kg by combining sets, reps, weight, intensity, and recovery.
Wilks Score Calculator
Calculate your Wilks score to compare powerlifting strength fairly across different body weights and genders.
BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation.
BMI & Body Surface Area Calculator
Calculates your Body Mass Index using your height and weight.
VO2 Max Calculator
Estimate your VO2 max — the maximum rate at which your body can take up and use oxygen during exhaustive exercise — from a recent race time without needing a lab treadmill or metabolic cart.
TDEE & Daily Calorie Calculator
Calculate your Total Daily Energy Expenditure — the calories your body burns each day — using the Mifflin-St Jeor equation adjusted for your activity level.
Weight Loss Timeline Calculator
Estimates how many weeks it will take to reach your goal weight given your calorie deficit, adherence rate, and metabolic adaptation.
Training Load Calculator
Quantifies your weekly training load score from session duration, perceived exertion, weekly volume, experience level, and recovery quality.
VO2 Max Estimator (Resting Heart Rate)
Estimates your VO2 max — the maximum amount of oxygen your body can use during intense exercise — from your resting heart rate and age, with no treadmill test required.