Health and Fitness

AFT replaced ACFT on June 1, 2025. This historical calculator interpolates between stored anchors; it does not use a complete verified official scoring table. Points are estimates, not official record scores. Passing here compares each raw performance with its stored minimum: a rounded 60 or a total of 360 alone does not establish a pass.

Build a personalised weekly training split from your goal, available equipment, experience level and schedule. Get a day-by-day routine with exact sets, reps, rest, target muscles and progression tips.

Estimate body fat percentage using the official US Army tape-test method with neck, waist, and hip circumference measurements per AR 600-9.

Find the right backpack from your torso length and trip length: the correct frame size (XS to L) and the recommended pack volume in litres, adjusted for nights out, packing style and season. Includes a torso measuring guide.

Turn your beep test (20m multi-stage fitness test) result into an estimated VO2 max with the Leger equation. Enter the level and shuttle plus age and gender to see VO2 max, a fitness rating, speed, shuttles and distance covered.

Calculate your one-rep maximum (1RM) for bench press using Brzycki, Epley, or Lander formulas. Get personalized training zones, percentage charts, and strength level assessment.

Work out exactly how fast you go at any pedalling cadence for your chainring, cog, and wheel size. Enter RPM and gearing to get speed, gear ratio, gear inches, and a reverse solver for the cadence you need.

Calculate gear inches, metres of development, gain ratio, and speed for every chainring and cog combination on your bike. Enter chainrings, cassette, and wheel size to see the full gear chart and gearing range.

Calculate bicycle gear ratio, gear inches, development and gain ratio from your chainring and cog teeth, then see your speed at any cadence and wheel size. Includes an animated gear visual and a speed-versus-cadence chart.

Find your bike frame size from height and inseam for road, mountain and hybrid bikes. Combines the inseam formula with a height-based chart, cross-checks the two, and recommends saddle height and standover clearance.

Calculate your basal and resting metabolic rate plus daily calorie needs with the Mifflin-St Jeor and Harris-Benedict equations. Includes TDEE, an activity-level breakdown, macronutrient estimates and a formula walkthrough.

Calculate your body fat percentage using the US Navy Method with visual body composition breakdown, fitness category assessment, and personalized health recommendations.

Plan calorie and macro targets for losing fat and gaining muscle at the same time. Get a Recomp Feasibility Score, training-day versus rest-day calorie cycling, protein-first macros and 12, 24 and 52 week projections.

Estimate punch force, impact energy and power output from body weight, fist speed and effective striking mass. Turns impulse, momentum and kinetic energy into newtons, joules and watts, rated against amateur and pro benchmarks.

Calculate calories burned during 50+ activities with MET values, personalized insights, food equivalents, and interactive visualization. Supports metric and imperial units.

Calculate your personalized calorie deficit, TDEE, and BMR to create an effective weight loss plan with meal suggestions and progress tracking.

Estimate your VO2 Max from the Cooper 12-minute run test. Get your official Cooper fitness rating by age and gender, see your distance on an animated 400 m track, and predict your 1-mile, 5K and 10K race times.

Calculate your cycling average speed, ride time, or distance. Get pace per km/mile, cycling zone classification, calorie estimates, and comparisons with different riding styles.

Calculate cycling FTP from a 20-minute, 8-minute or ramp test, or a known figure, then get your seven Coggan power zones in watts. See your watts per kilogram, rider category and target power range and focus for each zone.

Calculate heart rate recovery, the drop one minute after peak exercise. Enter your peak rate and the rate after a minute to get your HRR score, a fitness rating, a recovery curve and a normal or abnormal reading for your protocol.

Find your helmet size from head circumference for cycling, motorcycle, ski, skateboard, climbing, equestrian, baseball and hockey helmets. Enter centimetres or inches for a letter size (XS-2XL) and a snugness meter.

Estimate hiking time from distance and elevation gain with Naismith's Rule. Add route surface, pack weight, descent notes and a rest allowance to turn the classic baseline into a practical trail-time plan with an elevation profile.

Estimate how long a hike takes using Naismith's rule with real-world refinements: Langmuir descent corrections, a fitness factor, pack-load penalty and rest breaks. Get total time, arrival ETA, average speed and a difficulty rating.

Work out how much water and electrolytes you need before, during and after a workout. Pick activity, duration, body weight, intensity and environment, or measure your real sweat rate, for a minute-by-minute drinking schedule.

Predict your strength potential from lean body mass rather than total bodyweight, because muscle produces force and fat does not. Get predicted 1RMs for squat, bench, deadlift and overhead press, plus FFMI and a muscle efficiency score.

Plan your marathon or half-marathon with target pace, mile/km splits, pacing strategies (negative, positive, even), equivalent race times, and wall prediction.

Calculate your maximum heart rate using 6 scientifically-validated formulas including Tanaka, Gulati, and traditional methods. Get personalized training zones for optimal workout intensity.

Calculate your one-rep maximum (1RM) using 7 scientific formulas. Get training zone percentages, warm-up sets, and visualize your strength potential for any exercise.

Estimate your VO2max and cardiovascular fitness with the Rockport One-Mile Walk Test. Walk one mile, enter your time and ending heart rate, and get VO2max, a fitness category, fitness age, walking pace and calories burned.

Turn a running, walking, hiking or treadmill pace into calories burned with ACSM equations. Enter pace per mile or kilometre, pick distance or duration, add an incline, and see total calories, net versus gross burn and your pace zone.

Calculate your personalized training pace zones based on a recent race result using the Jack Daniels VDOT method. Get Easy, Marathon, Threshold, Interval, and Repetition zone paces with targeted workout suggestions.

Calculate your optimal daily protein intake based on body weight, fitness goals, and activity level. Get personalized recommendations with per-meal breakdowns, food source suggestions, and evidence-based protein guidelines.

Predict your 5K, 10K, half marathon and marathon finish times from one recent race result using Riegel's formula. See every predicted time and pace on a race-lane chart, switch between min/km and min/mile, and tune the fatigue factor.

Convert between /500m split, watts, speed and calories for indoor rowing. Enter a split, a power figure, or a distance and time to see every equivalent, plus projected finish times for 2k, 5k, 10k, half and full marathon.

Calculate your running age-grade percentage for any race time, comparing your finish against the world standard for your exact age and sex. See your age-graded time, performance level and the equivalent times at other ages.

Calculate your running pace, finish time, or distance. Features pace zone classification, speed conversion, projected race times, and training tips for 5K, 10K, Half Marathon, Marathon, and Ultra distances.

Find the right ski length for your height, weight, skill level and ski type. Gives a recommended length and range in cm and inches, shows where the ski reaches on your body, and explains the nimble-versus-stable choice.

Find your ideal snowboard length and width from weight, height, boot size, riding style and ability. See the recommended length on a gauge, check the chin-to-nose rule on a rider diagram, and measure boot overhang against waist width.

Convert your walking or running steps into miles or kilometres. Estimates stride length from your height and gender, then gives the distance covered, calories burned and time spent - handy for tracking a 10,000 steps a day goal.

Estimate your one-rep max and compare your squat, bench press, deadlift, and overhead press against practical strength standards based on bodyweight.

Find the ideal surfboard volume in litres for your body weight, skill level and fitness. Gives a recommended volume range on a float gauge, suggests matching board types from foamie to shortboard, and shows the buoyancy you get.

Calculate your swimming pace per 100m, lap splits, and estimated race times. Supports freestyle, backstroke, breaststroke, butterfly for pool and open water.

Calculate your swimming SWOLF score by adding stroke count and time per length - the lower the score, the more economical your stroke. Get a 25 m-normalized score for fair comparison, distance per stroke, stroke rate and pace per 100.

Calculate your target heart rate zones using the Karvonen method. Find your optimal training zones for fat burning, cardio, and peak performance with personalized heart rate targets.

Calculate your TDEE, BMR, BMI with multiple formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle). Get personalized macro recommendations and visualize your calorie breakdown.

Plan swim, bike, and run paces for triathlon races including Sprint, Olympic, Half Ironman, and Ironman distances with transition time estimates.

Calculate your vertical jump height from standing and jump reach measurements. Get performance ratings, estimated power output (Lewis & Harman formulas), sport-specific comparisons, and personalized training tips.

Calculate your VO2 Max using the Cooper 12-minute run test. Get personalized fitness assessment, training recommendations, and compare your cardiovascular fitness to age and gender norms.

Estimate how long reaching your goal weight will take from your calorie deficit and activity level. Recalculates TDEE adaptively as you lose weight, compares several deficit strategies, and shows a week-by-week projection with milestones.

Calculate your Wilks, Wilks-2 and DOTS powerlifting scores from bodyweight and total. See all three coefficient systems side by side, place your DOTS on a strength gauge, and see what total would match it at any other bodyweight.

Build a sequenced yoga timer with your own poses, hold durations and transitions. See total session length, a flow timeline and estimated breaths and calories, then run a hands-free guided timer with breathing animation and audio cues.

Build a personalised 7-day meal plan from your diet type, daily calorie target, meals per day and food preferences. Get per-day calorie and macro breakdowns plus an auto-generated weekly grocery list.

Build a real drinking session from beers, wines, spirits and cocktails to see total calories, the alcohol-vs-mixer split, exercise minutes to burn it off, standard drinks and the projected weekly and annual weight impact.

Predict your baby's brown, green and blue eye-colour odds from both parents, and optionally the grandparents, with a genetics-based two-gene model. See animated iris visuals, an interactive Punnett square and a step-by-step breakdown.

Track your baby's height, weight, and head circumference against WHO growth standards. Get instant percentile rankings with visual growth charts for boys and girls aged 0-24 months.

Estimate how much milk your baby needs each day and per bottle from age and weight. Shows a healthy daily range, the amount per feed and a 24-hour schedule, in millilitres or fluid ounces, with formula-ceiling safety guidance.

Calculate your estimated blood alcohol content (BAC) based on drinks consumed, body weight, gender, and time elapsed using the Widmark formula.

Estimate your biological age based on lifestyle, health metrics, and habits. Compare your body's functional age to your chronological age across 4 health dimensions with personalized improvement recommendations.

Calculate your next eligible blood donation date based on donation type. Track whole blood, plasma, platelet, and double red cell donations with personalized countdown and eligibility guidelines.

Interpret your blood pressure reading against AHA/ACC 2017 clinical categories. Get your BP classification, pulse pressure, mean arterial pressure (MAP), and personalized health insights with an animated visual gauge.

Convert blood sugar levels between mg/dL (US) and mmol/L (UK/International) with instant results, diabetes risk assessment, visual range indicators, and comprehensive glucose reference charts.

Track how much caffeine is still in your body hour by hour. Add each coffee, tea or energy drink with its time to plot a decay curve, see your peak, estimate the level at bedtime and learn when you are clear to sleep.

Calculate your safe daily caffeine limit based on body weight, then see the equivalent in espresso shots, cups of coffee, energy drinks (Monster, Red Bull), tea, and more. Includes animated drink visualizations and a danger zone meter.

Use the 500 or 450 rule to find how many grams of carbohydrate one unit of insulin covers, compare the two rules, see the units needed for common foods, and estimate a mealtime bolus from your total daily insulin dose.

Calculate your optimal daily carbohydrate intake based on your caloric needs, activity level, body metrics, and diet goals. Get a personalized carb breakdown with fiber, sugar limits, meal timing, and food source recommendations.

Calculate your child's BMI and CDC BMI-for-age percentile for ages 2 to 20. Enter sex, age, height and weight to see the exact percentile on the CDC growth chart, the weight-status category and the healthy weight range.

Predict your child's adult height from the parents' heights with the mid-parental method. See the prediction and its 95% range on a height ruler, compare the child with each parent, and find the adult-height percentile it lands in.

Compare the alertness boost from coffee versus a power nap. See peak alertness timing, caffeine crash window, and which option gives you better sustained focus based on sleep science and caffeine pharmacokinetics.

Find the right diaper size for your baby by weight and age, see where they sit inside the size range, and check whether it is time to size up. Projects weeks to the next size and diapers used per day, week and month, with cost.

Find out how much weight you should lose based on BMI analysis, get a safe weight loss timeline, calorie deficit plan, and personalized milestones to reach your healthy weight range.

Use the 1500, 1700, 1800 or 2000 rule to find how much one unit of insulin lowers your blood glucose, compare the rules side by side, and estimate a correction dose in mg/dL or mmol/L from your total daily dose.

Plan your intermittent fasting schedule with visual fasting and eating windows. Supports 16:8, 18:6, 20:4, OMAD, and custom protocols with a body process timeline.

Estimate jet lag recovery time from origin and destination time zones, travel direction, and flight time. Get personalized sleep, light exposure, meal timing, and arrival-day adjustment tips.

Calculate your personalized keto macros for fat, protein, and net carbs. Get daily calorie targets, macro ratios, and meal planning insights tailored to your body composition, activity level, and ketosis goals.

Estimate your life expectancy based on age, gender, lifestyle habits, and health factors. See how smoking, exercise, diet, sleep, and stress affect your projected lifespan with visual breakdowns and personalized improvement tips.

Calculate your optimal daily macronutrient needs with our advanced macro calculator. Get personalized protein, carbs, and fat targets based on your body, activity level, and fitness goals.

Calculate medication dosage three ways: by body weight in mg/kg, by age with Clark's, Young's and Fried's rules, or by body surface area with the Mosteller formula. Includes mg-to-ml conversion and a max-daily-dose safety check.

Find the perfect nap length and the exact alarm time so you wake refreshed, not groggy. Maps your nap onto real sleep stages with a hypnogram marking the grogginess zone, and works from either your lie-down time or your wake-up time.

Compute net carbs by subtracting dietary fiber and sugar alcohols from total carbohydrates. Supports different sugar alcohol types with accurate glycemic impact factors, daily keto budget tracking, and a visual carb waterfall breakdown.

Calculate the total calories, protein, fat, carbohydrates, and fiber from your recipe's ingredient list. Get per-serving nutrition facts, a macro breakdown chart, and daily value percentages.

Calculate optimal sleep and wake times based on 90-minute sleep cycles. Get personalized recommendations for your age group and track sleep debt.

Convert any drink into standard alcohol units from its volume and ABV. Supports the US, UK, Australian, Canadian and WHO definitions so beer, wine, spirits and cocktails compare on one scale, with pure alcohol grams and calories.

Calculate your personalized daily water intake based on body weight, activity level, and climate. Get a visual glass tracker and hourly drinking schedule.

Calculate the Absolute Neutrophil Count (ANC) from CBC lab values with visual gauge, NCI toxicity grading, step-by-step calculation breakdown, and clinical interpretation for neutropenia assessment.

Score a newborn on the five APGAR signs - Appearance, Pulse, Grimace, Activity and Respiration. Pick a plain-language option for each and see the total out of 10, the interpretation band and guidance for the 1, 5 and 10 minute checks.

Predict possible blood types of offspring based on the blood types of both parents using ABO and Rh factor genetics. See Punnett square analysis and probability breakdown.

Calculate body surface area (BSA) using 5 medical formulas including Du Bois, Mosteller, Haycock, Gehan-George, and Boyd. Features step-by-step calculations, formula comparison, and drug dosing applications.

Calculate your BUN to creatinine ratio with instant clinical interpretation, visual kidney health indicators, and comprehensive analysis of what your results mean for kidney function.

Calculate creatinine clearance (CrCl) using the Cockcroft-Gault equation. Supports actual, ideal, and adjusted body weight calculations for accurate drug dosing guidance. Includes CKD stage classification and step-by-step formula breakdown.

Calculate the Fractional Excretion of Sodium (FENa) with step-by-step formula breakdown, clinical interpretation, and visual diagnosis guide for acute kidney injury assessment.

Calculate estimated glomerular filtration rate using the CKD-EPI 2021, CKD-EPI 2009, MDRD and Cockcroft-Gault equations. See your CKD stage, compare the results across formulas, and get kidney health context for each.

Calculate the Glasgow Coma Scale score from eye-opening, verbal and motor responses. Get the total (3-15), the E-V-M notation, a colour-coded severity gauge and an interpretation, for adult and paediatric scales plus the NT modifier.

Calculate and convert between HbA1c percentage and average blood glucose levels in mg/dL or mmol/L. Essential tool for diabetes management and monitoring.

Estimate your 10-year risk of atherosclerotic cardiovascular disease with the ACC/AHA Pooled Cohort Equations. Calculate your heart age, see how each risk factor contributes, and get suggestions for lowering your cardiovascular risk.

Calculate relative risk from a 2x2 contingency table. Get confidence intervals, absolute risk reduction, number needed to treat, attributable risk and step-by-step solutions with visuals for clinical and epidemiological studies.

Calculate the Wells score for the clinical pretest probability of deep vein thrombosis and pulmonary embolism. Switch between DVT and PE criteria, tick the risk factors, and get a running score with three-tier and two-tier interpretations.

Calculate your BMI (Body Mass Index) to find out if you are underweight, normal weight, overweight, or obese. Get personalized health insights, ideal weight range, and step-by-step calculation.

Find out if you are underweight based on BMI calculation with visual health indicators, personalized insights, and actionable recommendations.

Calculate your BMI (Body Mass Index) with interactive gauge visualization, health category assessment, BMI Prime, healthy weight range, and step-by-step calculation breakdown.

Work out your body frame size - small, medium or large - from wrist circumference, height and gender. Uses the height-to-wrist ratio and direct wrist measurement for dual verification, with frame-adjusted ideal weight ranges.

Find where your height falls on the population distribution. Calculate your exact percentile rank compared to others of the same age and gender using CDC growth chart and NHANES survey data.

Calculate your ideal body weight using 5 scientific formulas (Devine, Robinson, Miller, Hamwi, Peterson). Compare results with a visual weight spectrum, BMI analysis, body frame adjustment, and personalized health insights.

Calculate your ideal body weight with four clinically recognised formulas - Devine, Robinson, Miller and Hamwi. Compare the results side by side, see the healthy BMI weight range, and read what your height, gender and age imply.

Calculate your lean body mass (fat-free mass) using the Boer, James, and Hume equations. See your body composition breakdown with estimated body fat percentage, compare results across formulas, and get personalized fitness insights.

Calculate your waist-to-hip ratio (WHR) to assess body fat distribution, health risks, and body shape type. Get personalized health insights with visual body shape analysis.

Find out what you should weigh based on your height using BMI guidelines. See your healthy weight range with a visual BMI spectrum, weight zone breakdown, and personalized health insights for adults.

Calculate your waist-to-height ratio (WHtR) to assess body fat distribution and health risks. Includes visual gauge, health zone charts, and body shape indicators.

Determine your correct bra size from band and bust measurements. Get results in US, UK, EU, French, Italian, and Australian sizing systems with sister sizes and fit tips.

Calculate your increased daily caloric needs while breastfeeding. Get personalized recommendations based on your lactation phase, activity level, and body metrics.

Estimate a pregnant dog's due date from the breeding date, ovulation date, LH surge or first day of diestrus. See the whelping window, current gestation day, week-by-week progress and the ultrasound and X-ray timing points.

Calculate your pregnancy due date based on last menstrual period or conception date. Get a complete pregnancy timeline with trimester milestones, week-by-week development, and important dates.

Calculate gestational age in weeks and days from your last menstrual period or from ultrasound measurements (CRL, BPD, FL, HC). Get the estimated due date, trimester, a baby size comparison and week-by-week development milestones.

Calculate the doubling time between two beta hCG results. Enter both values and the hours between draws to see doubling time, the 48-hour rise percentage and daily growth rate, plotted against the normal 48-72 hour band.

Calculate how many weeks pregnant you are based on your due date, last menstrual period (LMP), or conception date. Includes trimester progress, baby size comparison, and weekly milestones.

Estimate your implantation window from your ovulation date or last menstrual period. See a day-by-day probability curve, the most likely implantation date, the earliest reliable test dates, your expected period and your due date.

Calculate your due date from an IVF embryo transfer. Works for Day-3 cleavage or Day-5 and Day-6 blastocyst transfers, fresh or frozen. See the due date, retrieval and equivalent LMP dates, and a 40-week milestone timeline.

Create your personalized pregnancy calendar with week-by-week development milestones, trimester breakdown, baby size comparisons, key appointment reminders, and due date countdown.

Calculate your daily calorie needs during pregnancy based on pre-pregnancy weight, height, age, activity level, and gestational week. Uses IOM guidelines and Mifflin-St Jeor equation for accurate trimester-specific recommendations.

Calculate your recommended pregnancy weight gain based on IOM 2009 guidelines. Track week-by-week progress, see your trimester breakdown, and get personalized recommendations for singleton or twin pregnancies.

Calculate your estimated conception date, fertile window, and due date based on your last menstrual period. Get a detailed pregnancy timeline with week-by-week milestones and ovulation tracking.

Calculate your most fertile days, predict ovulation dates, and track your menstrual cycle with our comprehensive fertility calculator. Get personalized fertility windows and estimated due dates.

Predict your future menstrual cycles, track fertility windows, and estimate ovulation dates with our comprehensive cycle calculator featuring visual phase timelines.

Calculate your menstrual cycle length, predict your next period, estimate fertile window and ovulation day based on your last two period start dates.

Free ovulation calculator and fertility calendar to find your most fertile days, predict ovulation date, and estimate due date if pregnant. Plan conception with visual cycle tracking.

Create your personal ovulation calendar to track fertile days, predict ovulation, and plan pregnancy with our beautiful visual fertility tracker.

Predict your ovulation date and most fertile days with a visual fertility calendar, cycle phase breakdown, and 6-cycle forecast based on your menstrual cycle data.