Fitness Calculators

Enter age, gender, and six event results to estimate historical ACFT points and view an event breakdown. Results are unofficial approximations.

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.

Enter the weight you lifted, the repetitions, and your body weight to estimate a bench-press 1RM and training percentages.

Enter chainring teeth, cog teeth, cadence, and wheel size to get gear ratio, gear inches, development, and speed.

Enter height and inseam to get a frame size for road, mountain, and hybrid bikes, plus saddle height and standover.

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.

Enter current weight, goal weight, activity, and weeks. Get BMR, TDEE, and a daily deficit capped at 1,000 kcal.

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.

Estimate FTP from a 20-minute, 8-minute or ramp test, or enter known FTP. Get seven Coggan power zones in watts and add body weight to see W/kg.

Enter heart rate at peak exercise and one minute later to get the drop, a fitness rating, and a normal or abnormal reading.

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.

Enter trail distance, ascent, descent, and rest allowance to calculate estimated hiking time using Naismith's Rule.

Enter trail distance, ascent, descent, and start time to estimate total hiking duration, arrival ETA, average speed, and hike difficulty.

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.

Enter your one-mile walk time and ending heart rate. Get an estimated VO2max, a fitness category, fitness age, walking pace, and calories burned.

Enter your activity, pace, weight, and distance or time to calculate total, net, and gross calories burned. Supports paces up to 60:00 per mile or km.

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.

Enter body weight, a goal, and activity level to get daily protein, a per-meal split, and food-source suggestions.

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.

Enter age, sex, distance, and finish time. Get an age-grade percentage against the world standard and equivalent times at other ages.

Enter a pace, a finish time, or a distance. Get the missing value, a pace zone, and projected times for those race 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.

Enter body weight and what you lift to estimate a one-rep max and compare your squat, bench, deadlift, or overhead press with bodyweight standards.

Enter your body weight, skill level, and fitness to get your ideal surfboard volume range in litres, buoyancy metrics, and matching board types.

Enter distance and time, and a stroke, to get pace per 100 m, lap splits, and estimated race times for pool or open water.

Enter stroke count and time per length to get a SWOLF score, a 25 m-normalized score, distance per stroke, stroke rate, and pace per 100.

Estimate five heart rate zones using your age and resting heart rate. Use the age-based maximum or enter a known maximum for the Karvonen calculation.

Enter your age, gender, height, weight, and optional body fat percentage to calculate your TDEE, BMR, and recommended daily calorie targets.

Choose a Sprint, Olympic, Half Ironman, or Ironman distance and enter your paces to plan swim, bike, and run times, including transitions.

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.

Enter your age, gender, and 12-minute run distance to calculate estimated VO2 max and view training recommendations.

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.

Enter bodyweight and your total, or individual squat, bench, and deadlift lifts. Compare Wilks, Wilks-2, and DOTS scores side by side.

Set custom pose hold durations, prep times, transitions, and body weight to run a guided routine with audio cues and view estimated calories and breaths.