Fitness calculators

57 free fitness tools, each with the formula and step-by-step working.

• Barbell Plate Loading CalculatorWork out which plates to load per side.
• Bench Press Max CalculatorEstimate your 1RM bench from a rep set.
• Body Recomposition CalculatorProject fat loss and muscle gain over time.
• Calories Burned Climbing Stairs CalculatorMET-based calorie burn for stair climbing.
• Calories Burned Cycling CalculatorEnergy burned on a ride by speed and weight.
• Calories Burned Swimming CalculatorPool session energy burn by stroke and effort.
• Calories Burned Walking CalculatorMET-based calorie burn for walking.
• Carb Loading CalculatorRace week carbohydrate targets in grams per day and per meal.
• Cooper Test VO2 Max CalculatorEstimate VO2 max from a 12-minute run distance.
• Creatine Dosage CalculatorLoading and maintenance creatine dose by body weight.
• Creatine Dose CalculatorLoading and maintenance creatine doses for your bodyweight.
• Cycling FTP CalculatorEstimate FTP from a 20 minute, 8 minute or ramp test and get all seven power zones.
• Cycling FTP Power Zones CalculatorTraining zones from your Functional Threshold Power.
• Cycling Power CalculatorEstimate power output from speed, weight and grade.
• Cycling Power to Weight CalculatorWatts per kilo, climbing speed and the category it puts you in.
• DOTS Score CalculatorCompare powerlifting totals across bodyweights with the DOTS coefficient.
• Electrolyte Drink Recipe CalculatorMix your own sports drink to a target concentration.
• Exercise Hydration CalculatorFluid to drink per hour from your sweat rate.
• FFMI CalculatorFat free mass index with the height-normalised adjustment.
• Gym Membership Value CalculatorCost per visit and the break-even attendance.
• Gym Plate Loading CalculatorExact plates per side for any barbell target.
• Heart Rate Reserve CalculatorKarvonen zones from resting and max heart rate.
• Heart Rate Training Zone CalculatorTarget heart rate zones for cardio training.
• Hiking Calorie CalculatorEnergy burned including pack weight and elevation.
• Ideal Race Weight CalculatorTarget racing weight from lean mass and a realistic timeline to reach it.
• Karvonen Heart Rate Zone CalculatorTraining zones using heart rate reserve.
• Marathon Pace CalculatorRequired per-mile pace for a target marathon finish time.
• McMillan Running CalculatorRace time equivalents and training paces.
• One Rep Max Percentage CalculatorFull percentage table and rep targets from your 1RM.
• One-Rep Max Formula Comparison CalculatorCompare Epley, Brzycki and Lombardi 1RM estimates.
• Plate Loading CalculatorExactly which plates go on each side of the bar for any target weight.
• Powerlifting DOTS Score CalculatorBodyweight-adjusted powerlifting score.
• Race Pace Predictor CalculatorPredict 5K to marathon times from one recent race using Riegel's formula.
• Race Time PredictorPredict race times from a recent result.
• Rowing Calorie CalculatorConvert erg watts, split and time into real calories burned.
• Rowing Pace CalculatorSplit time and pace for rowing machine workouts.
• Rowing Split CalculatorConvert rowing pace, split and total time.
• Ruck Calorie CalculatorCalories burned rucking with load, pace and grade.
• Running Cadence CalculatorLink cadence, stride length and pace, and see what changing one does to the others.
• Running Race Time Predictor (Riegel Formula)Predict a race time from a recent result.
• Running Split CalculatorEven and negative split pacing for a race.
• Sauna Calories CalculatorCalories burned and fluid lost during a sauna session.
• Squat Load Progression CalculatorPlan weekly squat loading from your current max.
• Step Length CalculatorCalibrate your step length so step counts and distances actually match.
• Steps to Calories CalculatorConvert daily steps into calories and distance.
• Steps to Distance CalculatorConvert step count to miles or kilometres.
• Swim Pace CalculatorPace per 100, total set time and lap counts for any pool length.
• Swim Pace Calculator (per 100m/yd)Convert swim distance and time to per-100 pace.
• Swimming Calorie CalculatorCalories burned per stroke, pace and pool session length.
• Target Heart Rate CalculatorSimple percent-of-max training ranges.
• Tempo Training Time-Under-Tension CalculatorTime under tension from tempo and reps.
• Training Volume Load CalculatorTotal tonnage lifted across sets.
• Treadmill Incline Calorie CalculatorCalories burned walking or running on an incline, using ACSM metabolic equations.
• Triathlon Time CalculatorTotal race time from swim, bike, run and transitions.
• Vertical Jump Power CalculatorPeak and average power output from your vertical jump height.
• VO2 Max Running CalculatorEstimate VO2 max from a recent race time.
• Walking Pace CalculatorTime, distance and pace for walks and hikes, including Naismith's rule for climbs.

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