Fitness Calculators
ACFT Score Calculator - Calculate your Army Combat Fitness Test (ACFT) score for all six events — 3-Rep Max Deadlift, Standing Power Throw, Hand-Release Push-Up, Sprint-Drag-Carry, Plank, and Two-Mile Run. Enter your raw performances and instantly see your points per event (0–100), your total out of 600, pass/fail against the 60-point minimums, and a visual hexagon radar chart that pinpoints your strongest and weakest events. Scores are age- and gender-normed across all 10 age brackets. New
AI Workout Plan Generator - Free AI-powered workout plan generator that builds a personalized 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. New
Army Body Fat Calculator - Estimate body fat percentage using the official US Army tape-test method with neck, waist, and hip circumference measurements per AR 600-9.
Backpack Size Calculator - Find the right backpack size from your torso length and trip length. This calculator gives you two answers most tools miss: the correct frame/harness size (XS, S, M or L from your measured torso length) and the recommended pack volume in liters, adjusted for how many nights you are out, your packing style, and the season. Includes a torso measurement guide, an animated pack-volume visual, imperial and metric units, and a step-by-step breakdown. New
Beep Test Calculator - Turn your beep test (20m multi-stage fitness test / bleep test) result into an estimated VO2 max using the Léger equation. Enter the level and shuttle you reached plus your age and gender to see your VO2 max, an age- and gender-based fitness rating, the speed you hit, total shuttles, distance covered, and time on your feet — with an animated shuttle track and a step-by-step breakdown. New
Bench Press Calculator - 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.
Bike Gear Ratio Calculator - Calculate your bicycle gear ratio, gear inches, development (rollout), and gain ratio from your chainring and cog teeth, then see your speed at any cadence and wheel size. Includes an animated gear visualization, a speed-vs-cadence chart, gear classification, and a full step-by-step breakdown. New
Bike Size Calculator - Find your correct bike frame size from your height and inseam for road, mountain, and hybrid bikes. This calculator combines the accurate inseam formula with a height-based size chart, cross-checks the two for confidence, and also recommends your ideal saddle height and standover clearance. See your fit on an animated bicycle diagram and a size gauge, with a full step-by-step breakdown in metric or imperial units. New
BMR Calculator - Calculate your BMR (basal metabolic rate) and RMR (resting metabolic rate) plus daily calorie needs with the Mifflin-St Jeor and Harris-Benedict equations. Includes TDEE, activity-level breakdown, macronutrient estimates, and a step-by-step formula walkthrough.
Body Fat Percentage Calculator - Calculate your body fat percentage using the US Navy Method with visual body composition breakdown, fitness category assessment, and personalized health recommendations.
Body Recomposition Calculator - Plan calorie and macro targets for simultaneous fat loss and muscle gain. Get a personalized Recomp Feasibility Score, training-day vs rest-day calorie cycling schedule, protein-prioritized macros, and 12 / 24 / 52 week fat-loss and muscle-gain projections based on your training experience. New
Boxing Punch Power Calculator - Estimate your punch force, impact energy, and power output from your body weight, fist speed, and effective striking mass. The Boxing Punch Power Calculator turns the physics of a punch (impulse, momentum, and kinetic energy) into clear numbers — impact force in newtons and pounds, energy in joules, and power in watts and horsepower — then rates your punch on a visual power gauge and compares it to amateur and professional benchmarks. Supports metric and imperial units with a full step-by-step breakdown. New
Calorie Burned Calculator - Calculate calories burned during 50+ activities with MET values, personalized insights, food equivalents, and interactive visualization. Supports metric and imperial units.
Calorie Deficit Calculator - Calculate your personalized calorie deficit, TDEE, and BMR to create an effective weight loss plan with meal suggestions and progress tracking.
Cooper 12-Minute Run Calculator - 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. New
Cycling Speed Calculator - 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.
FTP & Power Zones Calculator - Calculate your cycling FTP (Functional Threshold Power) from a 20-minute test, 8-minute test, ramp test, or a known FTP, then get your 7 Coggan power training zones in watts. See your watts-per-kilogram, your rider category on a visual gauge, and a full color-coded zone spectrum with target power ranges, training focus, and how each zone should feel. Supports metric and imperial weight with a step-by-step breakdown. New
Heart Rate Recovery Calculator - Calculate your Heart Rate Recovery (HRR) — the drop in your heart rate one minute after peak exercise. Enter your peak heart rate and your heart rate after 1 minute of recovery to get your HRR score, a fitness-level rating on a visual gauge, an animated heart-rate recovery curve, and a clinical normal/abnormal reading based on your recovery protocol. Optionally add your age to see your percentage of maximum heart rate. New
Helmet Size Calculator - Find your correct helmet size from your head circumference for cycling, motorcycle, ski and snowboard, skateboard, climbing, equestrian, baseball, and hockey helmets. Enter your measurement in centimeters or inches to get your recommended letter size (XS-2XL), a visual sizing gauge, a snugness fit meter, a cross-sport size comparison, and your hat size. Supports metric and imperial with a step-by-step measuring guide. New
Hiking Pace Calculator (Naismith's Rule) - Estimate hiking time from distance and elevation gain using Naismith's Rule. Add route surface, pack weight, descent notes, and rest allowance to turn the classic baseline into a practical trail-time plan with a visual elevation profile and step-by-step breakdown. New
Hiking Time Calculator - Estimate how long a hike will take with Naismith's rule plus real-world refinements. Enter trail distance and elevation gain and this calculator adds Langmuir descent corrections, a fitness/pace factor, pack-load penalty and rest breaks to give a total hiking time, arrival ETA, average speed and a difficulty rating. Includes an animated elevation profile, a time-breakdown chart and a step-by-step Naismith walkthrough in metric or imperial units. New
Hydration Calculator - Calculate exactly how much water and electrolytes you need before, during, and after a workout. Pick an activity, duration, body weight, intensity, and environment, or measure your real sweat rate by weighing yourself before and after. Returns a minute-by-minute drinking schedule, sodium target, dehydration risk gauge, animated sweat-loss visual, and bottle-count guidance for any session length. New
Lean Body Mass to Strength Calculator - Predict your strength potential from lean body mass instead of total bodyweight, because muscle produces force and fat does not. Get predicted 1RMs for the squat, bench, deadlift, and overhead press, a strength-to-lean-mass ratio for each lift, FFMI, and an optional Muscle Efficiency score that reveals how much of your muscle's force potential you have actually realized. New
Marathon Pace Calculator - Plan your marathon or half-marathon with target pace, mile/km splits, pacing strategies (negative, positive, even), equivalent race times, and wall prediction.
Max Heart Rate Calculator - Calculate your maximum heart rate using 6 scientifically-validated formulas including Tanaka, Gulati, and traditional methods. Get personalized training zones for optimal workout intensity.
One-Mile Walk Test (Rockport) Calculator - Estimate your VO2max and cardiovascular fitness with the Rockport One-Mile Walk Test. Just walk one mile, enter your time and ending heart rate, and get your VO2max, fitness category, fitness age, walking pace, and calories burned with an animated walk-track visualization. New
One Rep Max (1RM) Calculator - 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.
Pace to Calories Calculator - Convert a running, walking, hiking, or treadmill pace into calories burned using ACSM physiological equations. Enter pace as MM:SS per mile or kilometer, pick distance or duration, optionally add an incline, and instantly see total calories, net vs gross burn, pace-zone classification, equivalent foods, and an animated runner that moves at your pace. New
Pace Zone Calculator - 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.
Protein Intake Calculator - 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.
Race Time Predictor - Predict your 5K, 10K, 10-mile, half marathon, and marathon finish times from a single recent race result using Riegel's endurance formula. See every predicted time and pace on an animated race-lane chart, switch between min/km and min/mile, fine-tune the fatigue factor, and follow a full step-by-step breakdown. New
Rowing Pace Calculator - Convert between /500m split, watts, speed, and calories for indoor rowing (erg) workouts. Enter your split, your power, or a distance and time, and instantly see every equivalent, projected finish times for 2k, 5k, 10k, half and full marathon, an animated stroke, and a pace-class gauge. Works with the Concept2 power formula. New
Running Age-Grading Calculator - Calculate your running age-grade percentage for any race time. The age-grading calculator compares your finish time against the world standard for your exact age and sex, so runners of any age and distance can be compared fairly. See your age-graded (open-equivalent) time, your performance level from recreational to world record, an animated performance gauge, an age-factor decline curve, and the equivalent times you could run at other ages to hold the same age-grade. Supports the mile, 5K, 10K, half marathon and marathon with a step-by-step breakdown. New
Running Pace Calculator - 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.
Ski Size Calculator - Find the correct ski length for your height, weight, skill level, and ski type. This ski size calculator gives a personalized recommended length and range in cm and inches, shows where the ski reaches on your body with a true-to-scale diagram, and explains the nimble-vs-stable tradeoff on a visual length gauge with a full step-by-step breakdown. Supports metric and imperial units. New
Snowboard Size Calculator - Find your ideal snowboard length and width from your weight, height, boot size, riding style, and ability level. See your recommended board length on a visual length gauge, check the classic chin-to-nose height rule with a to-scale rider diagram, and measure boot overhang against the board waist width to know whether you need a wide board. Supports metric and imperial units with a full step-by-step breakdown. New
Steps to Distance Calculator - Convert your walking or running steps into miles or kilometers. Estimate stride length from your height and gender, calculate distance covered, calories burned, and time spent walking. Perfect for tracking fitness goals like 10,000 steps a day.
Strength Standards Calculator - Estimate your one-rep max and compare your squat, bench press, deadlift, and overhead press against practical strength standards based on bodyweight.
Surfboard Volume Calculator - Find the ideal surfboard volume in liters for your body weight, surfing skill level, and fitness. This calculator gives you a recommended volume range, places it on a personalized float gauge, suggests matching board types (foamie, funboard, fish, shortboard), and shows how much buoyancy your board provides. Supports kilograms and pounds with a full step-by-step breakdown. New
Swimming Pace Calculator - Calculate your swimming pace per 100m, lap splits, and estimated race times. Supports freestyle, backstroke, breaststroke, butterfly for pool and open water.
Swimming SWOLF Calculator - Calculate your swimming SWOLF score by adding your stroke count and time per pool length. SWOLF ("swim golf") measures stroke efficiency — the lower the score, the more economical your swimming. Get your raw score, a 25 m-normalized score for fair cross-pool comparison, an efficiency-rating gauge tuned to your stroke, distance per stroke, stroke rate, pace per 100, a stroke-vs-time breakdown, and step-by-step improvement tips. Works for any pool length in meters or yards. New
Target Heart Rate Calculator - 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.
TDEE Calculator - Calculate your TDEE, BMR, BMI with multiple formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle). Get personalized macro recommendations and visualize your calorie breakdown.
Triathlon Pace Calculator - Plan swim, bike, and run paces for triathlon races including Sprint, Olympic, Half Ironman, and Ironman distances with transition time estimates.
Vertical Jump Calculator - 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. Featured
VO2 Max Calculator - 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.
Weight Loss Calculator - Estimate how long it will take to reach your goal weight based on your calorie deficit and activity level. Uses adaptive TDEE recalculation as you lose weight, compares multiple deficit strategies, and shows a week-by-week projection with milestones. Featured
Wilks & DOTS Calculator - Calculate your Wilks, Wilks-2 (2020) and DOTS powerlifting scores from your bodyweight and total. See all three coefficient systems side by side, place your DOTS score on a strength-level gauge, and use the interactive bodyweight-equivalence curve to see exactly what total you would need at any other bodyweight to match your score. Supports kilograms and pounds, squat/bench/deadlift breakdown, and a full step-by-step formula walkthrough. New
Yoga Pose Hold Timer - Build a sequenced yoga timer with your own poses, per-pose hold durations, and transitions between them. See your total session length, a visual flow timeline, estimated breaths and calories burned, then run a hands-free guided timer with a breathing animation, audio cues, and next-pose previews. Includes ready-made flows (Sun Salutation, Morning Energizer, Bedtime Relax, Balance & Core) and works on mobile and desktop. New
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