All calculators
134 tools across 11 categories.
Body Composition
15 tools- BMI Calculator Calculate Body Mass Index from weight and height using the standard kg/m² formula.
- BMR Calculator (Mifflin-St Jeor) Estimate daily resting energy expenditure using the Mifflin-St Jeor equation for males and females.
- Body Fat Percentage (Navy Method) Estimate body fat percentage using tape measurements via the U.S. Navy circumference method.
- TDEE Calculator Estimate total daily energy expenditure by scaling BMR with an activity factor.
- BMR Calculator (Harris-Benedict) Estimate basal metabolic rate using the 1984 revised Harris-Benedict equation.
- BMR Calculator (Katch-McArdle) Estimate basal metabolic rate using lean body mass instead of age and sex.
- Body Fat Percentage (3-Site Caliper) Estimate body fat percentage from three skinfold sites using the Jackson-Pollock female-protocol equation.
- Body Fat Percentage (7-Site Caliper) Jackson-Pollock 7-site skinfold body fat percentage from caliper measurements.
- FFMI Calculator Calculate Fat-Free Mass Index normalized for height using weight, height, and body-fat percentage.
- Lean Body Mass Calculator Calculate lean body mass by subtracting fat mass from total weight.
- Muscular Potential Calculator Estimate maximum drug-free lean body mass from height, wrist, and ankle using Casey Butt's equations.
- Reference Weight Formulas Compare the Devine, Robinson, Miller, and Hamwi height-based weight formulas side by side.
- Relative Fat Mass (RFM) Calculator Estimate body-fat percentage from height and waist circumference using the RFM equation.
- Waist-to-Height Ratio Calculator Calculate waist-to-height ratio (WHtR) by dividing waist circumference by height.
- Waist-to-Hip Ratio Calculator Calculate waist-to-hip ratio (WHR) from two tape measurements using the WHO measurement protocol.
Conversions
13 tools- Distance Converter (km to miles) Convert distances between kilometres and miles using the internationally standardised conversion factor.
- Height Converter (cm to feet/inches) Convert height between centimetres and feet/inches using the international standard conversion factor.
- Pace Converter (Multiple Units) Convert running pace between min/km, min/mi, mph, and km/h using standard distance ratios.
- Weight Converter (kg to lbs) Convert weight between kilograms and pounds using the internationally defined conversion factor.
- Energy Converter (kcal to kJ) Convert energy values between kilocalories (kcal) and kilojoules (kJ) using the standard 4.184 factor.
- Grade to Degrees Converter Convert incline between percent grade and degrees, with rise-over-run shown both ways.
- Hydration Volume Converter (L to fl oz) Convert between litres and US fluid ounces for hydration and beverage volumes.
- Plate Weight Converter (kg to lb plates) Convert kilogram barbell targets to the nearest standard-plate combination in pounds per side.
- Rowing Split to Watts Converter Convert a 500 m rowing split into watts, calories per hour, and mechanical work using Concept2's published relations.
- Speed Converter (MPH to km/h to m/s) Convert running and cycling speeds between mph, km/h, and m/s using international standard factors.
- Watts to METs Converter Convert cycling power output into METs and oxygen uptake using the ACSM leg-ergometry equation.
- Resistance Band Weight Equivalent Converter Convert resistance band stretch percentage to free-weight equivalent tension.
- Sauna Temperature Converter Convert sauna temperatures between Celsius and Fahrenheit using the standard thermodynamic formulas.
Cycling
10 tools- Cycling Power Calculator (Watts from Speed) Estimate cycling power from speed, mass, drag area, rolling resistance, and gradient.
- Cycling Power Zones Calculator Calculate Coggan seven-zone power training ranges from your Functional Threshold Power (FTP).
- FTP Calculator (from 20-Min Test) Estimate Functional Threshold Power by applying a 0.95 factor to your 20-minute test result.
- Power-to-Weight Ratio Calculator Calculate watts per kilogram and compare against duration-specific performance bands
- Training Stress Score (TSS) Calculator Calculate Training Stress Score from workout duration, Normalized Power, and FTP.
- Bike Gear Ratio Calculator Calculate gear inches from chainring, rear cog, and wheel diameter to compare drivetrain ratios.
- Climbing Watts Calculator Estimate climbing power from VAM and total mass using gravitational work principles.
- Cycling Pace Converter (MPH to km/h) Convert cycling speeds between miles per hour and kilometers per hour instantly
- Chain Length Calculator Calculate optimal chain length for single-speed and track bikes using chainring, cog, and chainstay measurements.
- Spoke Length Calculator Calculate radial spoke length from rim ERD, flange radius, and spoke hole count.
Energy Expenditure
18 tools- Calorie Burn — Cycling Estimate calorie burn during cycling using speed-bracketed MET values and body weight.
- Calorie Burn — Running Estimate calories burned during a run based on body weight, pace, and session duration.
- Calorie Burn — Swimming Estimate swimming energy expenditure using MET values, body weight, and session duration.
- Calorie Burn — Walking Estimate calories burned walking at different paces using research-backed MET values.
- Activity Calorie Comparison Calculator Compare estimated calorie burn across running, cycling, swimming, walking, and resistance training.
- Calorie Burn — Boxing Estimate calories burned in boxing training from body weight, session time, and training mode.
- Calorie Burn — Dancing Estimate calories burned dancing from body weight, time on the floor, and dance style.
- Calorie Burn — Elliptical Estimate calories burned on an elliptical trainer from body weight, session length, and effort level.
- Calorie Burn — HIIT & Circuit Training Estimate calories burned in HIIT and circuit sessions from body weight, duration, and session type.
- Calorie Burn — Hiking Estimate calories burned while hiking from body weight, duration, and terrain or pack load.
- Calorie Burn — Jump Rope Estimate calories burned skipping rope from body weight, session time, and skipping cadence.
- Calorie Burn — Rucking (Pandolf) Estimate rucking calories with the Pandolf load-carriage equation from body weight, load, speed, and grade.
- Calorie Burn — Stair Climbing Estimate calories burned climbing stairs or using a stair machine from body weight, time, and pace.
- Calorie Burn — Weight Training Estimate calories burned during weight training sessions using MET-based energy expenditure equations.
- Calorie Burn — Yoga Estimate calories burned in a yoga session from body weight, duration, and practice style.
- Steps to Calories Convert a step count into estimated calories using height-based stride length and a published walking MET.
- Calorie Burn — Rowing Estimate caloric expenditure during rowing based on body weight, duration, and intensity level.
- Custom Activity MET Calculator Estimate calories burned for any activity using its MET value, body weight, and duration.
Heart Rate Zones
7 tools- Heart Rate Zones (% of Max) Calculate five heart-rate training zones from age-based maximum heart rate using the Fox formula.
- Heart Rate Zones (Karvonen Method) Calculate target heart rate zones using the Karvonen heart rate reserve method.
- Max Heart Rate Calculator (220 Minus Age) Estimate maximum heart rate using the classic 220-minus-age formula.
- Max Heart Rate Calculator (Tanaka Formula) Estimate maximum heart rate using the Tanaka age-prediction equation (208 - 0.7 × age).
- Max Heart Rate Comparison Calculator (4 Formulas) Compare Fox, Tanaka, Gulati, and Nes max heart rate predictions side-by-side.
- Target Heart Rate Calculator Calculate target heart rate zones from maximum heart rate and exercise intensity.
- Heart Rate Recovery Calculator Calculate the drop in heart rate during the first minute after exercise stops.
Macros & Intake
10 tools- Calorie Deficit Planner Work backwards from a target date to the daily calorie deficit and intake the timeline implies.
- Macro Split Calculator Convert calorie percentages into daily protein, carb, and fat gram targets based on your TDEE.
- Meal Planner Build a day of meals from 300+ common foods and see calories and macros add up against the targets you set.
- Protein Intake Calculator Multiply body weight by grams-per-kilogram rate to estimate daily protein intake in grams.
- Alcohol Calories Calculator Estimate the caloric contribution of ethanol in alcoholic beverages using ABV and serving size.
- Caffeine Half-Life Calculator Estimate remaining caffeine in your system using exponential decay and a 5-hour half-life.
- Dietary Fiber Reference Calculator Restate the commonly cited 14 g per 1,000 kcal fiber guideline at any calorie intake.
- Water Intake Calculator Estimate daily water intake using body weight and activity level with clinical hydration guidelines.
- Carb Cycling Calculator Estimate weekly calorie distribution across high-, medium-, and low-carb training days.
- Meal Portion Scaling Calculator Scale recipe ingredient quantities proportionally when changing serving counts.
Progress Tracking
6 tools- Time-to-Goal Calculator (Weight) Estimate how many weeks to reach your target weight at a given weekly rate of change.
- Weight Change Percentage Calculator Calculate the percentage change between two weight measurements for progress tracking.
- Strength Progression Calculator Calculate percentage strength gain or loss and weekly progression rate between two lift measurements.
- Weekly Volume Comparison Calculator Track percentage change in total training volume between two weeks.
- Personal Record Progression Calculator Calculate average strength gain per personal record to track absolute progression step size.
- Training Cycle Planner (Weeks/Deload) Map work and deload weeks across your training cycle to visualize periodization structure.
Running
19 tools- Marathon Time Predictor Estimate your marathon finish time from a recent half-marathon performance using Riegel's formula.
- Pace Converter (min/mile to min/km) Convert running pace between minutes per mile and minutes per kilometer instantly.
- Race Time Predictor (Riegel Formula) Estimate race finish time at a new distance using the Riegel formula and a known performance.
- Running Pace Calculator Calculate average running pace, speed, and split times from distance and duration.
- VDOT Calculator (Jack Daniels) Estimate running fitness (VDOT) from race performance using Jack Daniels's Running Formula equations.
- Age-Graded Running Performance Calculator Express any race result as a percentage of a reference standard using the WMA ratio formula.
- Beep Test (20 m Shuttle Run) Convert a beep test level into estimated VO2max using the Léger 20 m shuttle run equation.
- Cooper 12-Minute Run Test Convert a 12-minute run distance into an estimated VO2max using Cooper's 1968 field-test equation.
- Elevation-Adjusted Pace Calculator Estimate time cost of vertical gain using the 12 s/mile per 100 ft coaching heuristic.
- Heat Pace Adjustment Convert a base running pace into a heat-adjusted equivalent pace using a published rule-of-thumb slowdown per degree above 15 °C.
- Marathon Splits Calculator Convert a marathon goal time into per-kilometer pace and checkpoint splits for race-day pacing.
- Rockport 1-Mile Walk Test Estimate VO2max from a brisk one-mile walk using the Kline 1987 regression with weight, age, sex, time, and finishing heart rate.
- Running Cadence Calculator Calculate average steps per minute from total step count and run duration.
- Running Splits Calculator Break your run into equal splits and see the cumulative time at each distance marker.
- Training Pace Calculator (from VDOT) Calculate Easy, Marathon, Threshold, and Interval paces from your VDOT score using Daniels' formula.
- Treadmill Pace Converter Convert treadmill speed in mph to running pace in minutes per mile and minutes per kilometer.
- Negative Split Pace Calculator Split your race time into a slower first half and faster second half with adjustable pace gaps.
- Running Power Calculator Estimate running power in watts from body weight and pace using a Stryd-style metabolic coefficient.
- Stride Length Calculator Calculate stride length from distance and step count using biomechanical gait-cycle definitions.
Strength Training
22 tools- Barbell Plate Calculator (kg) Calculate the exact plate combination needed per side to hit your target barbell weight in kilograms.
- Barbell Plate Calculator (lbs) Calculate per-side plate loading to hit your target barbell weight with standard Olympic plates.
- DOTS Score Calculator Normalize powerlifting totals across bodyweight and sex using the IPF's DOTS coefficient system.
- Multi-Formula 1RM Comparison Calculator Compare Epley, Brzycki, and Lombardi 1RM predictions side-by-side from a single lift.
- One-Rep Max Calculator (Brzycki Formula) Estimate your one-rep max from sub-maximal lifts using the Brzycki (1993) formula.
- One-Rep Max Calculator (Epley Formula) Estimate your one-rep max from submaximal lifts using the classic Epley formula.
- Strength Standards Percentile Calculator Compare your lift to body weight and see which strength tier you fall into.
- Wilks Score Calculator Compare powerlifting totals across body weights using the 2020 Wilks coefficient.
- Workout Planner Build a 7-day training week from 160+ exercises and see weekly sets per muscle add up against the volume target you set.
- IPF GL Points Calculator Calculate IPF Goodlift points for raw powerlifting totals adjusted by body weight and sex.
- Masters Age Coefficient Calculator (McCulloch) Apply McCulloch masters age coefficients to a lifting total for age-adjusted comparison.
- One-Rep Max Calculator (Lombardi Formula) Estimate your one-rep max from submaximal lifts using the Lombardi formula.
- One-Rep Max Calculator (OConner Formula) Estimate your one-rep max using the OConner linear regression formula for sub-maximal lifts.
- One-Rep Max Calculator (Wathen Formula) Estimate your one-rep max using the Wathen (1994) nonlinear regression formula.
- Rep Max Calculator (Any Rep Max) Estimate your X-rep max from your known 1RM using the reverse Epley formula.
- RPE to Percentage Converter Convert RPE and rep count into estimated percentage of one-rep max using standard intensity tables.
- Sinclair Coefficient Calculator Compare Olympic weightlifting totals across bodyweight categories using the IWF Sinclair formula.
- Time Under Tension Calculator Compute total time under tension from sets, reps, and a four-digit lifting tempo.
- Training Intensity Percentage Calculator Calculate working intensity as a percentage of one-rep max
- Training Volume Load Calculator Calculate total training volume load from sets, reps, and weight lifted.
- Vertical Jump Power Calculator Convert a vertical jump into watts with the Sayers, Harman, and Lewis equations side by side.
- Warm-Up Set Calculator Generate a four-set percentage-based warm-up ramp for barbell lifts, rounded to plate increments.
Swimming
6 tools- Swimming Pace Calculator Convert swim distance and time into pace per 100 meters for training and race analysis.
- Critical Swim Speed (CSS) Calculator Estimate your critical swim speed from 400 m and 200 m time-trial data.
- Swim Pace Converter (100m to 100y) Convert swim pace between 100-meter and 100-yard intervals using the standard meter-yard ratio.
- SWOLF Score Calculator Calculate your swimming efficiency by combining stroke count and lap time into one metric.
- Swim Distance Converter Convert swimming distances between meters and yards using the standard international conversion factor.
- Swim Split Calculator Divide swim time and distance into equal splits for even-pace training and race pacing.
Timing & Pacing
8 tools- Sleep Cycle Calculator Calculate bedtimes for complete 90-minute sleep cycles based on your desired wake time.
- Eating Window Clock Work out when a chosen eating window closes and how long the remaining gap runs.
- HIIT Work-Rest Ratio Calculator Calculate total HIIT session time and work-to-rest ratio from your interval structure.
- Hiking Time Calculator (Naismith's Rule) Estimate hiking time from distance and ascent using Naismith's 1892 rule.
- Tabata Timer Setup Calculator Calculate total workout time for Tabata and custom interval training protocols
- EMOM Round Calculator Calculate total rep volume across EMOM-style workouts with fixed reps per minute.
- Rest Time Between Sets Calculator Find evidence-based rest intervals matched to your training goal—endurance, hypertrophy, or strength.
- Workout Duration Calculator Estimate total session time from sets, work and rest intervals, and warm-up duration.