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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Goal Weight & Timeline Calculator

Find how long to reach your target weight from your daily calorie deficit.

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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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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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TDEE Calculator

Find your total daily energy expenditure from BMR and activity level — the foundation of any nutrition plan.

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Macro Calculator

Find your daily protein, carb and fat targets from calorie goal, goal type and bodyweight.

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Treadmill Calorie Calculator

Estimate calories burned on a treadmill at any speed and incline percentage.

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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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Training Recovery Calculator

Estimate how much recovery time you need after a hard session based on intensity and duration.

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Training Load (Acute:Chronic) Calculator

Work out your acute:chronic workload ratio to flag injury risk from a sudden jump in 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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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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Stretching & Flexibility Timer

A guided timer for stretching routines, with hold times for each muscle group.

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Exercise Hydration Calculator

Estimate how much fluid to drink before, during and after exercise based on duration and sweat rate.

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Sleep Cycle Calculator

Work out the best time to go to bed or wake up based on 90-minute sleep cycles.

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