Calculators
Health and fitness calculators to help you understand your body and reach your goals.
- Body Mass Index (BMI)The Body Mass Index (BMI) is a simple calculation using a person's height and weight. It is a useful tool to estimate a healthy body weight and assess potential health risks associated with underweight, overweight, or obesity.
- BMR CalculatorBasal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest — breathing, circulation, and cell production.
- Body Fat PercentageBody fat percentage is the proportion of fat mass relative to total body weight. This calculator uses the US Navy circumference method to estimate body fat for men and women.
- Ideal Body WeightIdeal body weight (IBW) is an estimate of a healthy weight for your height. Several formulas — Devine, Robinson, Miller, and Hamwi — provide different estimates based on population studies.
- Lean Body MassLean body mass (LBM) is everything in your body except fat — muscle, bone, organs, and water. It's a key metric for tracking fitness progress and setting protein targets.
- DOTS Score CalculatorDOTS is a powerlifting scoring system that fairly compares lifters across different body weights and sexes. It uses a polynomial formula developed by Tim Kohlenberg in 2019.
- One Rep MaxOne rep max (1RM) is the maximum weight you can lift for a single repetition of an exercise, a key measure of absolute strength.
- Rep Max TableGenerate a full percentage table showing estimated weights for every major rep range from 100% down to 50% of your one rep max.
- Training Max CalculatorCalculate your training max — the weight used to program your training rather than your true 1RM. Jim Wendler's 5/3/1 uses 90% of 1RM as the default training max.
- Wilks Score CalculatorThe Wilks score is a coefficient used to compare powerlifters across different body weights. It allows fair comparison of total lifted weight regardless of the lifter's size.
- Calorie Deficit CalculatorCalculate your daily calorie target based on your maintenance calories and desired rate of weight loss. A calorie deficit is the foundation of any fat loss plan.
- Macro CalculatorCalculate your ideal macronutrient split — protein, carbohydrates, and fat — in grams per day based on your total calories and fitness goal.
- Maintenance CaloriesMaintenance calories is the number of calories you need to eat each day to maintain your current body weight. It equals your Total Daily Energy Expenditure (TDEE).
- Protein Intake CalculatorCalculate your optimal daily protein intake based on body weight and activity level. Adequate protein supports muscle growth, recovery, and satiety.
- TDEE CalculatorTotal Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, accounting for activity level. It's the starting point for any nutrition plan.
- Calories Burned CalculatorEstimate calories burned during exercise based on your body weight, activity type, and duration. Uses MET (metabolic equivalent of task) values from research literature.
- Target Weight DateCalculate the date you will reach your goal weight given your current weight and a consistent calorie deficit. Plan your diet around a specific event or deadline.
- Weight Loss TimelineEstimate how long it will take to reach your target weight based on your starting weight and calorie deficit. Based on the 7,700 kcal per kg of fat model.
- Max Heart Rate CalculatorMaximum heart rate (MHR) is the highest number of beats per minute your heart can achieve. It's used to define heart rate training zones and set workout intensity targets.
- Running Pace CalculatorCalculate your running pace, speed, and projected finish times. Enter your distance and total time to get your min/km, min/mile, km/h, and mph.
- Target Heart Rate CalculatorTarget heart rate zones tell you exactly how hard to push during a workout. This calculator uses the Karvonen method — which accounts for your resting heart rate — for more personalized zones.
- VO₂ Max CalculatorVO₂ max is the maximum rate at which your body can consume oxygen during exercise — the gold standard measure of aerobic fitness. This calculator estimates it from the Cooper 12-minute run test.
- Blood Pressure CheckerCheck what your blood pressure reading means. Enter your systolic and diastolic values to see your blood pressure category based on the American Heart Association (AHA) 2017 guidelines.
- Cholesterol Ratio CalculatorYour total cholesterol to HDL ratio is a better predictor of cardiovascular risk than total cholesterol alone. Enter your cholesterol values to see your ratio and risk category.
- Caffeine Intake CalculatorCalculate your safe daily caffeine limit based on your body weight. Includes coffee cup and espresso shot equivalents, plus a pre-workout dose guide.
- Hydration CalculatorCalculate your daily water intake needs based on body weight and exercise duration. Proper hydration supports performance, cognition, and overall health.
- Sleep Cycle CalculatorFind the best times to go to sleep based on your wake-up time. Sleep cycles last about 90 minutes — waking up at the end of a cycle helps you feel more refreshed.
- Height ConverterConvert height between centimeters and feet/inches. Essential for understanding measurements across metric and imperial systems.
- Pace ConverterConvert running pace between min/km, min/mile, km/h, and mph instantly. Useful for comparing training plans and race paces across different unit systems.
- Weight ConverterConvert weight between kilograms and pounds. Essential when working with nutrition apps, fitness equipment, and recipes across different measurement systems.