Fitness Calculators

Running Pace Calculator

Enter any two of distance, time and pace — get the third instantly, in min/km and min/mile.

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Pace Calculator

Work out the pace you need to hold to hit a target finish time over any distance.

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VO2 Max Estimator

Estimate your VO2 max from a 12-minute Cooper test or a 1.5-mile run time.

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Swimming Pace Calculator

Convert a swim time and distance into pace per 100 m and per 100 yd.

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BMI Calculator

Calculate your Body Mass Index in metric or imperial and see your category.

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Body Fat Calculator

Estimate body fat percentage with the US Navy tape method — no calipers needed.

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Body Fat Percentage Calculator

Estimate your body fat percentage and see how it maps to athlete, fitness and average ranges.

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Ideal Weight Calculator

Estimate a healthy weight range using the Devine, Robinson and Hamwi formulas plus the BMI range.

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Calorie Calculator (TDEE)

Estimate your daily calorie needs for maintenance, loss or gain, based on your activity level.

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Calories Burned Calculator

Estimate calories burned for dozens of activities using MET values and your bodyweight.

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Calorie Burn Calculator

Quickly compare how many calories different workouts burn for your bodyweight.

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BMR Calculator

Find your Basal Metabolic Rate — the calories you burn at complete rest — using the Mifflin-St Jeor equation.

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Protein Calculator

Work out your daily protein target based on bodyweight and goal.

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Protein Intake Guide

How much protein you need, when to eat it, and the best sources — with a quick calculator.

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Water Intake Calculator

Estimate your daily fluid needs from bodyweight, activity and climate.

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Heart Rate Zone Calculator

Find your five training zones using max heart rate, with optional Karvonen (resting HR) accuracy.

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Target Heart Rate Calculator

Find the heart-rate range to aim for during exercise based on your chosen intensity.

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Max Heart Rate Calculator

Estimate your maximum heart rate with several validated formulas side by side.

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Workout Interval Timer

A free HIIT / Tabata interval timer — set work, rest and rounds, with audio cues.

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Exercise-Induced Asthma & Air Quality

Symptoms, triggers and how indoor air quality affects training.

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One Rep Max Calculator

Estimate your 1RM from a set, and get your full percentage training table.

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One-Rep Max (1RM) Chart

Quick 1RM estimate plus a printable percentage chart for every main lift.

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Step Counter Converter

Convert steps to distance and calories, or work out the steps for a target distance.

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Exercise Library

A searchable library of common exercises by muscle group and equipment.

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