General-fitness Calculators
Explore our collection of general-fitness calculators designed to help you achieve your fitness goals.
VO2 Max Chart by Age and Gender
See normal VO2 max ranges by age and gender and find which fitness category your score falls into.
VO2 Max Calculator
Calculate your VO2 max based on your age, gender, and test method.
Zone 2 Heart Rate Calculator
Calculate your Zone 2 heart rate training range using Karvonen (HRR), percentage of max HR, or MAF methods. Find your optimal aerobic training zone.
Calorie Calculator for Weight Loss
Calculate your personal daily calorie target for weight loss using the Mifflin-St Jeor and Katch-McArdle formulas. Get your BMR, TDEE, and recommended calorie deficit.
BMI Calculator
Calculate your Body Mass Index (BMI) to understand your weight category. Get your BMI score, health risk assessment, and ideal weight range based on your height.
Body Fat Calculator
Calculate your body fat percentage using the US Navy method. Get accurate estimates based on simple body measurements - no calipers or special equipment needed.
Macro Calculator
Calculate your ideal daily intake of protein, carbohydrates, and fat based on your goals. Choose from preset ratios like Balanced, Low-Carb, High-Protein, or Keto, or create your own custom split.
Elliptical to Running Conversion Calculator
Convert your elliptical workout to an equivalent running distance based on metabolic load and MET values. Perfect for cross-trainers and injured runners.
Jump Rope Calorie Calculator
Calculate calories burned during jump rope exercise with different intensity levels using scientifically validated MET values.
Heart Rate Calorie Calculator
Calculate calories burned based on heart rate using Keytel equations with sex, age, weight, and optional VO2max for personalized accuracy.
Jiu-Jitsu Calorie Calculator
Calculate calories burned in Brazilian Jiu-Jitsu and grappling with martial arts MET values
Yoga Calorie Calculator
Calculate calories burned doing yoga. Hot yoga, power yoga, vinyasa, ashtanga, hatha, and yin yoga options.
Walking Calorie Calculator
Calculate calories burned walking. Slow, moderate, brisk, very brisk, and incline walking options with step estimates.
CrossFit Calorie Calculator
Calculate calories burned during CrossFit workouts. WOD, HIIT, strength training, and skill work options.
Pilates Calorie Calculator
Calculate calories burned doing Pilates. Mat Pilates, reformer Pilates, advanced, and beginner options.
Dance Calorie Calculator
Calculate calories burned dancing. Zumba, hip hop, salsa, ballet, ballroom, aerobic dance, and more.
Steps to Miles Calculator
Convert any step count to miles or kilometers instantly. Enter your height and gender for an accurate, personalized result based on your stride length.
2000 Steps to Miles Calculator
How far is 2,000 steps? Convert 2,000 steps to miles and kilometers based on your height and stride length.
3000 Steps to Miles Calculator
How far is 3,000 steps? Convert 3,000 steps to miles and kilometers using your height and stride length.
4000 Steps to Miles Calculator
How far is 4,000 steps? Convert 4,000 steps to miles and kilometers personalised to your height and stride.
5000 Steps to Miles Calculator
How far is 5,000 steps? Convert 5,000 steps to miles and kilometers based on your height and gender.
6000 Steps to Miles Calculator
How far is 6,000 steps? Convert 6,000 steps to miles and kilometers using your personal stride length.
7000 Steps to Miles Calculator
How far is 7,000 steps? Convert 7,000 steps to miles and kilometers with a personalised stride calculation.
8000 Steps to Miles Calculator
How far is 8,000 steps? Convert 8,000 steps to miles and kilometers personalised to your height and stride.
10000 Steps to Miles Calculator
How many miles is 10,000 steps? Convert the daily step goal to miles and km using your height and stride length.
12000 Steps to Miles Calculator
How far is 12,000 steps? Convert 12,000 steps to miles and km with your personal stride length.
15000 Steps to Miles Calculator
How far is 15,000 steps? Convert 15,000 steps to miles and kilometers using your height and stride length.
20000 Steps to Miles Calculator
How far is 20,000 steps? Convert 20,000 steps to miles and km using your personal stride length.
25000 Steps to Miles Calculator
How far is 25,000 steps? Convert 25,000 steps to miles and km personalised to your stride length.
30000 Steps to Miles Calculator
How far is 30,000 steps? Convert 30,000 steps to miles and km using your personal height and stride length.
Steps to Calories Calculator
Convert your step count into calories burned and distance. Enter steps, body weight, height, and walking pace to see calories, miles, kilometers, and calories per 1,000 steps.
10000 Steps Calories Calculator
Find out how many calories 10,000 steps burns for your body weight and walking pace. See the distance in miles and km, plus your calories per 1,000 steps.
8000 Steps Calories Calculator
Calculate how many calories 8,000 steps burns based on your body weight, height, and walking pace, with the distance in miles and kilometers.
6000 Steps Calories Calculator
Find out how many calories 6,000 steps burns for your body weight and walking pace, with the equivalent distance in miles and kilometers.
12000 Steps Calories Calculator
Calculate how many calories 12,000 steps burns based on your body weight, height, and walking pace, plus the distance in miles and kilometers.
15000 Steps Calories Calculator
Find out how many calories 15,000 steps burns for your body weight and walking pace, with the distance in miles and kilometers.
20000 Steps Calories Calculator
Calculate how many calories 20,000 steps burns based on your body weight, height, and walking pace, plus the distance in miles and kilometers.
Miles to Steps Calculator
Convert miles or kilometers into steps based on your height and stride length. See total steps for your distance plus your personal steps-per-mile and steps-per-km.
Max Heart Rate Calculator
Estimate your maximum heart rate from your age using the Fox, Tanaka, and Gulati formulas, and see your five training zones in beats per minute.
Heart Rate Zone Calculator
Calculate your five heart-rate training zones from your age, with an optional Karvonen (heart-rate reserve) method using your resting heart rate.
Target Heart Rate Calculator
Find your target heart rate range for fat-burning and cardio training based on your age, with an optional Karvonen method for more personalized targets.
Karvonen Calculator
Calculate personalized heart-rate training zones with the Karvonen formula, which uses your heart-rate reserve (max HR minus resting HR) for more individual targets.
Resting Heart Rate Calculator
See how your resting heart rate compares to age and sex norms. Enter your morning resting heart rate to get a fitness rating from athlete to poor.
Heart Rate Recovery Calculator
Calculate your one-minute heart rate recovery — the drop in heart rate one minute after exercise — and see what it says about your cardiovascular fitness.
Water Intake Calculator
Calculate your daily water needs from body weight, activity level, and climate. Get your target in liters, fluid ounces, and cups.
FFMI Calculator
Calculate your Fat-Free Mass Index from weight, height, and body fat. Get your FFMI, height-normalized FFMI, and a muscularity interpretation.
Body Shape Calculator
Discover your body shape from bust, waist, and hip measurements. Classifies you as hourglass, pear, apple, rectangle, or inverted triangle.
Weight Loss Percentage Calculator
Calculate the percentage of body weight you have lost from your starting and current weight. See both the percentage and the total amount.
Waist to Hip Ratio Calculator
Calculate your waist-to-hip ratio (WHR) and see your WHO health-risk category by sex. A quick screen for central fat distribution.
Lean Body Mass Calculator
Calculate your lean body mass using the Boer formula, with the Hume formula shown alongside. Inputs are sex, weight, and height.
Waist to Height Ratio Calculator
Calculate your waist-to-height ratio (WHtR) and see your risk category. The simple rule: keep your waist under half your height.
Body Recomposition Calculator
Calculate maintenance calories and high-protein macros for body recomposition: losing fat and building muscle at the same time.
Harris-Benedict Calculator
Calculate your BMR with the revised Harris-Benedict equation and your TDEE by activity level. Inputs are sex, age, height, and weight.
Katch-McArdle Calculator
Calculate your BMR with the Katch-McArdle equation from lean body mass, plus TDEE by activity. Best when you know your body-fat percentage.
Muscle Mass Calculator
Estimate your skeletal muscle mass from height, weight, age, and sex, and see it as a percentage of your body weight.
Skinfold Body Fat Calculator
Calculate body-fat percentage with the Jackson-Pollock 3-site skinfold method, using age and caliper measurements for men and women.
Weight Gain Calorie Calculator
Calculate the daily calories you need to gain weight. Estimates your maintenance (TDEE) and adds a lean surplus, with a protein target for healthy gains.
Bulking Calorie Calculator
Calculate your bulking calories and macros with lean, moderate, or aggressive surplus options based on your maintenance (TDEE).
Keto Macro Calculator
Calculate your ketogenic diet macros: high fat, moderate protein, and very low carbs based on your calorie needs and goal.
Calorie Cycling Calculator
Plan calorie cycling with higher-calorie training days and lower-calorie rest days that average out to your weekly target.
Protein Intake Calculator
Calculate your daily protein target from your body weight and goal, from sedentary maintenance to muscle building, with a recommended gram range.
Carb Cycling Calculator
Plan high, medium, and low carb days around your training with carbohydrate targets in grams for each day type.
Carb Intake Calculator
Calculate your daily carbohydrate target in grams from your calorie needs and chosen carb percentage or goal.
Intermittent Fasting Calculator
Plan your intermittent fasting schedule and daily calories. Pick a protocol (16:8, 18:6, 20:4, OMAD) to get your eating window and calorie target.
Creatine Dosage Calculator
Calculate your creatine loading and maintenance doses from your body weight, with daily grams for each phase.
MET Calculator
Calculate calories burned for any activity from its MET value, your body weight, and duration. Calories = MET x 3.5 x kg / 200 x minutes.
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) — the calories you burn per day — from your stats and activity level, plus targets to lose, maintain, or gain.
BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, with a daily-calorie table by activity level.
Maintenance Calorie Calculator
Find your maintenance calories — the daily intake that keeps your weight stable — from your stats and activity, plus targets for cutting and gaining.
Calorie Deficit Calculator
Calculate the calorie deficit you need to lose weight at your target rate, with mild to aggressive options and the calories each implies from your maintenance.
Protein Calculator
Calculate how much protein you should eat per day based on your body weight and goal, from general health to building muscle, with a recommended gram range.
Calories Burned Calculator
Calculate calories burned for any activity using its MET value, your body weight, and duration. Covers exercise, sports, and everyday tasks.
Ideal Weight Calculator
Calculate your ideal body weight from your height and sex using the Devine, Robinson, Miller, and Hamwi formulas, alongside your healthy BMI weight range.