Calculators
Nothing is stored and nothing is sent anywhere.
Running
6
Finish Time Calculator
Turn a pace into a finish time at 5K, 10K, half or full marathon, or a goal time into the pace you need.
Pace → finish time
Race Time Predictor
Predict your time at another distance from a race you have already run, by two methods side by side.
5K time → half marathon
Heart Rate Zone Calculator
Your five training zones in beats per minute, from your age or a measured max heart rate, sharper if you add your resting rate.
Age → zones 1 to 5
Treadmill Pace Converter
Convert treadmill speed to pace per km or mile, and see the outdoor pace that takes the same effort at your incline.
km/h → min/km
Running Pace Calculator
Convert a distance and time into pace per km and per mile, with equivalent times at every race distance.
Distance + time → pace
VO₂max Calculator
Estimate VO₂max from a 12-minute test, your resting heart rate, or a recent race, and get your heart rate zones with it.
Three test methods
Body and nutrition
7
TDEE Calculator
Estimate the calories you burn per day, and the intake that follows for cutting, maintaining or gaining.
Maintenance calories
BMI Calculator
Your body mass index, its WHO category, and the healthy weight range for your height.
Weight + height → BMI
Body Fat Calculator
Estimate body fat percentage with a tape measure, using the US Navy circumference method.
Tape measure → body fat %
FFMI Calculator
Your fat-free mass index, normalised for height, the measure behind the often quoted ceiling of about 25 for drug-free men.
Lean mass ÷ height²
Protein Calculator
How much protein to eat per day and per meal for your bodyweight, from the range where the benefit for muscle levels off.
Bodyweight → grams
Macro Calculator
Split a calorie target into protein, fat and carbs, per day and per meal.
Calories → P/F/C
Weight Loss Calculator
How many weeks it takes to reach a goal weight at a given intake, with your maintenance recalculated as you get lighter.
Goal weight → date
Strength
3
1RM Calculator
Estimate your one-rep max from any set of 1–12 reps, and get the working loads that follow from it.
Weight × reps → 1RM
Strength Standards
See where your bench, squat, deadlift or press sits relative to your bodyweight, from beginner to elite.
1RM → training level
Plate Calculator
Which plates to put on each side of the bar to reach a total weight, in kg or lb.
Total → plates per side