Fitness Calculators
Training loads, pace, calories burned and workout planning.
- Barbell Plate Calculator Find which plates to load on each side of the bar for any target weight, in kg or lb, with the bar, collars and your plate set.
- Bench Press Standards Calculator See how your bench press compares with strength standards for your bodyweight and sex, from Beginner to Elite, and what the next level needs.
- Body Recomposition Calculator Find your goal weight at a target body fat percentage, how much fat to lose and lean mass to keep or gain, with a rough timeline.
- Calories Burned Calculator Estimate calories burned for running, walking, cycling, swimming, gym and sport from your weight and time, using MET values.
- Cycling Power Calculator Estimate the watts needed to ride at a speed from your weight, bike, gradient, position and road surface, with W/kg and where the power goes.
- Cycling Speed Calculator Work out cycling speed from your gear and cadence, with gear inches and distance per pedal turn, or the speed a power output will give.
- Exercise Hydration Calculator Plan how much to drink before, during and after exercise from your weight, the session length and your sweat rate, with sodium advice.
- Heart Rate Zone Calculator Work out your five heart rate training zones from your age or measured maximum, using percent of max or the Karvonen reserve method.
- Lean Gain Calculator Plan a lean bulk: a target rate of weight gain for your training level, the daily calorie surplus, protein and how long a goal takes.
- Marathon Time Calculator Find the pace and split times for a marathon goal, or the finish time for a pace, with 5K splits and an optional negative split.
- Military PT Test Calculator Check push-up, core and run results against your branch's minimums, see where you pass or fall short, and the run pace per mile and lap you need.
- One Rep Max Calculator Estimate your one rep max from a set of several reps with seven published formulas, plus the training loads from 60 to 95 percent.
- Pace Calculator Work out running or walking pace from distance and time, or the finish time or distance from a pace, in minutes per km or mile, with speed.
- Race Time Predictor Predict your times for 5K, 10K, half marathon and marathon from one recent race, using Riegel's formula, with the pace for each.
- RPE to Percentage Calculator Convert reps at an RPE into a percentage of your one rep max and a load, or estimate your one rep max from a set at a known RPE.
- Rucking Calorie Calculator Estimate calories burned rucking from your body weight, pack weight, speed, grade and terrain using the Pandolf load-carriage equation.
- Squat Standards Calculator See how your squat compares with strength standards for your bodyweight and sex, from Beginner to Elite, and what the next level needs.
- Stairmaster Calorie Calculator Estimate calories burned on a StairMaster or stepmill from your weight, steps per minute, step height and workout time, with floors climbed.
- Steps to Calories Calculator Estimate calories burned from your step count, height, weight and walking pace, with the distance walked and calories per 1,000 steps.
- Steps to Miles Calculator Convert steps to miles and kilometres from your height or measured stride, with steps per mile and the distance of 10,000 steps.
- Sweat Rate Calculator Work out your sweat rate from your weight before and after exercise, the fluid you drank and any urine, with a drinking plan.
- Swimming Pace Calculator Work out swimming pace per 100 metres or yards from a time and distance, the time for a race at a pace, or your critical swim speed.
- Training Max Calculator Work out your 5/3/1 training max from your one rep max, or from a set, with every week's working weights rounded to your plates.
- Treadmill Incline Calculator See what a treadmill incline is worth: the flat-ground speed it equals, the extra effort and calories, and the vertical climb, from ACSM equations.
- Treadmill Pace Calculator Convert treadmill speed in km/h or mph to running pace per km or mile, or pace to speed, with the flat-ground equivalent of an incline.
- Triathlon Calculator Predict your triathlon finish time from swim pace, bike speed and run pace for sprint, Olympic, half or full distance, with transitions and splits.
- VO2 Max Calculator Estimate your VO2 max from a Cooper 12-minute run, a 1.5-mile run, the Rockport walking test or your resting and maximum heart rate.
- Walking Calorie Calculator Estimate calories burned walking from your weight, speed, incline and time or distance, using the ACSM walking equation.
- Walking Time Calculator Work out how long a walk will take from the distance, your pace and any climbing, with the number of steps and minutes per kilometre and mile.
- Wilks Calculator Work out your Wilks and DOTS scores from your powerlifting total and bodyweight, to compare strength across weight classes.
- Workout Volume Calculator Add up the total volume of a workout, sets × reps × weight for every exercise, with total sets, reps and each exercise's share.