Fitness calculators

Calculate your pace per kilometer and per mile from a race distance and finish time.

Estimate daily protein, carbohydrate, and fat targets from calories, body weight, and nutrition preferences.

Estimate common creatine intake ranges from body weight, loading preference, and maintenance approach.

Convert calorie goals into protein, carbohydrate, and fat gram targets from selected macro ratios.

Estimate calorie surplus, weekly weight-gain pace, and timeline from body weight and target change.

Estimate calories burned from steps, stride length, pace, body weight, and walking intensity assumptions.

Estimate training heart-rate zones from age, resting heart rate, and intensity bands.

Estimate target heart-rate range for exercise using maximum and reserve heart-rate methods.

Estimate VO2 max from running pace, heart-rate response, or field-test assumptions.

Estimate one-rep max, training loads, and strength percentages from reps and weight.

Estimate race finish time across distances using a known performance and endurance exponent.

Estimate exercise calories burned from MET value, body weight, duration, and intensity.

Estimate body fat percentage from neck, waist, hip, height, and sex-specific Navy method assumptions.

Estimate fat-free mass index, lean mass, and body-composition context from weight and body fat.

Estimate heart-rate training zones from resting heart rate, max heart rate, and intensity targets.

Estimate mile or kilometer splits, finish time, pace drift, and race pacing targets.

Estimate race-equivalent performance from VO2 max, distance, pace, and endurance adjustment.

Estimate protein, carbohydrate, and fat grams from calories, body weight, and goal split.

Estimate protein target per meal from body weight, daily target, meal count, and training goal.

Estimate sweat loss, fluid replacement, sodium need, and exercise hydration pressure.

Estimate walking calories from distance, pace, grade, body weight, and MET intensity.

Calculate training volume load from sets, reps, weight, intensity, and progressive overload targets.