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Fitness
Fitness Calculators
59 free fitness calculators with clear, detailed guides.
All Fitness Calculators
BMI Prime & Ideal Weight Calculator
Calculate your BMI Prime and your ideal weight range for your height. Includes healthy weight range, minimum and maximum weights.
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Bench Press Strength Standards
Calculate your bench press strength level and how you compare to others of your weight. Find your lifting category from untrained to elite.
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Body Fat Percentage Calculator (Navy Tape & BMI Methods)
Calculate body fat percentage from skinfold measurements, Navy method, or BMI method. Compare against healthy body fat ranges for your age and sex.
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Calories Burned Calculator
Calculate how many calories you burn during any exercise. Uses MET values for accurate calorie expenditure estimates across 40+ activities.
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Calories Burned by Activity Calculator
Calculate calories burned for 50+ activities based on MET values and body weight. More accurate than generic estimates.
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Cycling Calorie & Energy Expenditure Calculator
Calculate calories burned cycling based on speed, duration, and rider weight. Compare road cycling, mountain biking, and stationary bike.
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Cycling FTP & Power Zones Calculator
Calculate cycling FTP from 20-minute test, ramp test, or critical power. Find your 7 training zones and power-to-weight ratio.
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Cycling Power, FTP & Training Zone Calculator
Calculate cycling power output (watts), FTP (Functional Threshold Power), and training zones. Convert between power, speed, and climb gradients.
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Cycling Power-to-Weight Calculator (Watts/kg)
Calculate cycling power-to-weight ratio (W/kg) and FTP category. Compare against rider classifications from novice to professional.
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Cycling Speed & Power Calculator
Calculate cycling speed, power output, calories burned, and estimated segment times. Works for road, gravel, and mountain biking.
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Daily Protein Intake Calculator
Calculate your optimal daily protein intake based on your weight, goal, and activity level. Science-backed recommendations for muscle building and fat loss.
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Deload Week & Periodisation Planner
Plan a deload week to recover from accumulated training fatigue. Find the right deload intensity and volume reduction for your training cycle.
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Elliptical Trainer Calorie Calculator
Calculate calories burned on an elliptical trainer based on your weight and resistance level. More accurate than the elliptical display which.
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Exercise Recovery Time Calculator
Calculate the recovery time needed between workouts based on muscle group, intensity, and training experience. Plan your weekly training schedule.
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Flexibility & Stretching Progress Calculator
Track your flexibility progress and calculate recommended stretching time. Find target ranges for sit-and-reach, shoulder flexibility, and hip mobility.
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Grip Strength Calculator & Norms by Age
Compare your grip strength to age and sex norms. Find percentile ranking, longevity implications, and ways to improve grip.
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HIIT Calorie Calculator
Calculate calories burned in HIIT (High Intensity Interval Training) workouts. Includes EPOC afterburn effect and comparison with steady-state cardio.
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Heart Rate Reserve & Karvonen Zone Calculator
Calculate heart rate training zones using the Karvonen heart rate reserve method. More accurate than the maximum heart rate percentage method.
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Lactate Threshold & Training Zone Calculator
Estimate lactate threshold heart rate and training zones from a field test or LTHR. Plan zone 2 and threshold training optimally.
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MET Calorie Burn Calculator — Any Activity
Calculate calories burned for any physical activity using MET (Metabolic Equivalent of Task) values. Covers 50+ activities from gardening to competitive sport.
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Macro Split Calculator
Calculate your ideal macronutrient split for fat loss, muscle building, or maintenance. Get exact grams of protein, carbs, and fat for your calorie target.
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Marathon & Race Pace Split Calculator
Calculate even split, negative split, and positive split pacing strategies for any race distance. Get per-kilometre and per-mile splits for marathon, half.
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Marathon Pace Calculator
Calculate the pace you need to run to hit any marathon or half-marathon target time. Get per-km and per-mile splits.
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Marathon Time Predictor (from 5K, 10K, or Half)
Predict marathon finish time from a 5K, 10K, or half-marathon race time. Uses Riegel formula and adjusts for typical drop-off.
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Marathon Training Pace Calculator
Calculate your marathon training paces for easy runs, long runs, tempo, and intervals based on your current race performance.
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One Rep Max (1RM) Strength Calculator
Calculate your one rep max from any submaximal lift using Brzycki, Epley, and Lombardi formulas. Plan training percentages.
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One Rep Max Calculator
Calculate your one-rep max (1RM) for any lift using multiple proven formulas. Enter a weight and reps performed to find your true maximum.
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Pace to Speed Converter
Convert running pace (min/km or min/mile) to speed (km/h or mph) and vice versa. Includes treadmill speed settings and race pace equivalents.
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Push-Up & Sit-Up Fitness Standards
See how your push-up and sit-up count compares to fitness standards by age and sex. Covers military, normative, and elite standards.
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Push-Up Test & Upper Body Fitness Calculator
Calculate your upper body muscular endurance fitness level from a push-up test. Find your fitness age and targets for improvement.
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RPE & Training Load Calculator
Calculate training load using RPE (Rate of Perceived Exertion) and session duration. Track weekly training load and acute:chronic workload ratio.
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Race Time Predictor
Predict your race finish time for 5K, 10K, half marathon, or marathon from any recent race or training run. Uses Riegel's formula for accurate predictions.
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Realistic Muscle Gain Rate Calculator
Calculate realistic monthly and annual muscle gain potential based on training age, sex, and body weight.
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Rest Day & Recovery Calculator
Calculate how many rest days you need based on training type, intensity, and volume. Find your optimal training frequency for strength, endurance, and.
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Rowing Machine Calorie Calculator
Calculate calories burned on a rowing machine with greater accuracy than the machine's built-in estimate. Based on stroke rate, split time, and body weight.
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Rowing Pace & Split Calculator (Concept2)
Calculate rowing pace, watts, and predicted times for 500m, 2k, 5k, 10k, and 60-minute rows on Concept2.
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Running Pace Calculator
Calculate running pace, finish time, or distance. Get splits, race time predictions for 5K/10K/half/full marathon, and speed in km/h and mph.
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Running Race Split Calculator
Calculate even splits for any race distance and pace. Plan your race strategy with negative, even, or positive splits.
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Running VDOT & Training Pace Calculator
Calculate VDOT (Daniels' running fitness score) from any race time, plus easy, threshold, interval, and repetition training paces.
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Skinfold Caliper Calculator (Sum of Skinfolds)
Track sum of skinfolds and estimate body fat from caliper measurements. Compare 3-site and 7-site totals over time for body composition tracking.
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Stair Climbing Calorie Calculator
Calculate calories burned climbing stairs and the height you've climbed. Compare stair climbing to other exercises and see cardiovascular benefits.
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Steps to Calories Calculator
Calculate how many calories you burn from daily steps. Enter your step count and body weight for an accurate calorie estimate.
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Strength-to-Weight Ratio Calculator
Calculate your strength-to-weight ratio for bench press, squat, deadlift, and overhead press. See how you compare to strength standards by sex and bodyweight.
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Sweat Rate & Hydration Calculator (Exercise)
Calculate your sweat rate and fluid replacement needs for exercise. Weigh-in method, hourly fluid loss, and rehydration strategy.
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Swim CSS Pace Calculator (Critical Swim Speed)
Calculate Critical Swim Speed (CSS) from a 400m and 200m time trial. Get training pace zones for threshold swimming sets.
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Swim Pace & Split Time Calculator (Per 100m)
Calculate your swimming pace per 100m or 100 yards. Find your target pace for different pool events and triathlon swim splits.
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Swimming Calorie Calculator
Calculate calories burned swimming any stroke at any pace. Includes breaststroke, front crawl, butterfly, and backstroke with pool vs open water comparison.
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Swimming Distance & Lap Counter
Convert pool laps to distance, calculate swim time from pace, and find open water equivalents. Works for 25m and 50m pools.
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Swimming Pace Calculator
Calculate swimming pace per 100m, total time for any distance, or calories burned. Works for pool and open water swimming.
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Treadmill Calorie Calculator
Calculate calories burned on a treadmill more accurately than the machine's built-in display. Based on speed, incline, body weight, and duration.
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Triathlon Finish Time & Transition Calculator
Calculate your triathlon finish time from swim, bike, and run paces. Estimate transition times and find target paces for Sprint, Olympic, 70.
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Triathlon Pace & Race Strategy Calculator
Calculate triathlon pace, splits, and finish time for sprint, Olympic, half Ironman, and full Ironman distances.
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VO₂ Max Calculator
Estimate your VO₂ max — the gold standard measure of aerobic fitness — using your resting heart rate and age.
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VO₂ Max From Race Time Calculator
Estimate your VO₂ max from a recent race time. More accurate than the resting heart rate method for trained runners.
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Vertical Jump & Jump Height Calculator
Calculate your vertical jump height from hang time or flight time. Assess your explosive power and athleticism with performance benchmarks.
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Weight Training Volume & Load Calculator
Calculate total training volume (sets × reps × weight), weekly volume per muscle group, and progressive overload targets for strength and hypertrophy.
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Wilks Score & Powerlifting Calculator
Calculate your Wilks score to compare powerlifting strength across different bodyweights. Compare your total lift against world-class standards.
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Wilks Score Powerlifting Calculator (Strength Standards)
Calculate Wilks score for powerlifting and strength comparison. Body-weight-adjusted strength ratings for squat, bench, deadlift totals.
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Yasso 800s Marathon Time Predictor
Predict marathon finish time from 800m interval pace using Bart Yasso's famous training workout. Convert 800m time to marathon hours:minutes.
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About our fitness calculators
These fitness calculators support training and performance: running, cycling, and swimming pace; VO₂ max; calories burned; one-rep max; heart rate zones; and race-time prediction. Each pairs an instant result with guidance on how to use it in training.
Built for runners, cyclists, swimmers, and gym-goers, these tools use recognised sports-science methods (the Riegel race-prediction formula, MET-based calorie estimates, the Cooper/Uth VO₂ max method) and the guides explain how to train with the numbers — pacing zones, polarised training, and progressive overload.
Every calculator is free and needs no sign-up. Treat estimated figures (especially calorie burn) as guides rather than precise measurements, and track trends over time.