Fitness Calculators

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.

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.