Fitness calculators
Strength, nutrition and endurance tools — one-rep max, macros, pace, VO2 max — that share your bodyweight and training numbers.
Strength & lifting
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1RM CalculatorEstimate your one-rep max from any weight and rep count (Epley formula).
RPE CalculatorConvert an RPE + reps combination into %1RM and working weight.
Training Percentage Calculator50% to 100% of your max, rounded to plate-loadable weights.
Progressive OverloadA 4-week 5/3/1-style percentage scheme built from your training max.
DOTS CalculatorCompare powerlifting strength fairly across bodyweight and sex.
Wilks CalculatorThe original bodyweight-adjusted powerlifting score.
Strength StandardsBeginner to elite, for squat, bench and deadlift.
Grip Strength CalculatorYour dynamometer reading against population norms by age & sex.
Nutrition & body composition
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Macro CalculatorProtein, carbs and fat targets from your TDEE and goal.
Protein IntakeDaily protein target in grams, from bodyweight and goal.
Calorie DeficitDaily target for a sustainable weekly loss rate.
Lean Body MassMuscle, bone and organs — everything that isn't fat.
FFMI CalculatorMuscularity, normalised for height — like BMI, for muscle.
Muscle Gain RateRealistic monthly targets by experience and sex.
Body Recomposition TimelineWeeks to a body fat goal at a sustainable rate.
Running & endurance
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Running Pace CalculatorPace per km and mile, plus splits for 5K to marathon.
Marathon Pace CalculatorPace per mile and km for a target race time.
Race Time PredictorPredict any race distance from one recent result.
VO2 Max CalculatorThe Cooper 12-minute run test, no equipment needed.
Resting Heart RateWhere your resting pulse sits against typical ranges by age.
Cycling, swimming & rowing
3Activity & tracking
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