Health & fitness
374 health and fitness calculators: body mass index, calories, ideal weight, heart rate zones, pregnancy dates, hydration and training loads. Clear results with the formula behind them, free in your browser. They inform, they do not diagnose.
Oxford Henry BMR calculator
Estimate your resting calories with the Oxford equations by Henry (2005), built on a broad multi-ethnic dataset: a 30-year-old man weighing 70 kg gets 1583.17…
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Schofield BMR calculator
Estimate resting calories with the WHO Schofield equations, which need only weight, sex and age: a 30-year-old man of 70 kg falls in the 30 to 60 band and gets…
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Body Roundness Index calculator
Score how round your body shape is from waist and height alone: a waist of 80 cm at 170 cm tall lands in the low band, below a Body Roundness Index of 3.41.
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Covert Bailey body fat calculator
Estimate body fat with only a tape measure and your age: a 28-year-old man with a 34-inch waist, 38-inch hips, 11.5-inch forearm and 6.5-inch wrist comes out at…
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Deurenberg body fat from BMI
Turn a BMI you already know into a body fat estimate: a 35-year-old man with a BMI of 24.5 comes out at 21.25% body fat under the 1991 Deurenberg equation.
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Gallagher body fat calculator
Estimate body fat from BMI, age and sex with the multi-term Gallagher equation: a 30-year-old man with a BMI of 25 comes out at 19.61%.
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Jackson-Pollock 3-site body fat for women
Estimate a woman's body fat from three caliper skinfolds and her age: 18 mm at the triceps, 16 mm above the hip bone and 24 mm at the front thigh at age 30 give…
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Jackson-Pollock 4-site body fat calculator
Turn four caliper skinfolds into a body fat percentage: a 30-year-old man with 12, 20, 15 and 18 mm at the triceps, abdomen, hip and thigh sums 65 mm and comes…
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Parrillo 9-site body fat calculator
Turn nine caliper skinfolds and your weight in pounds into a body fat percentage: sites adding up to 114 mm at 175 lb give 17.59% with the Parrillo formula.
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Body surface area calculator
Get body surface area with the Boyd formula from 1935: someone 170 cm tall weighing 70 kg has 1.834670289827 m².
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Body surface area Fujimoto calculator
With the Fujimoto formula, 170 cm and 70 kg give about 1.76 m² of body surface area. Enter height in cm, m or inches and weight in kg or pounds; the tool…
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Lean bulk calorie calculator
Enter maintenance calories and a surplus percentage: 2500 kcal with a 10% surplus gives a 2750 kcal daily target, 250 kcal above maintenance.
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Calorie target for weight goal
Going from 80 to 75 kg between 1 January and 12 March 2026 on 2500 kcal of maintenance means eating about 1950 kcal a day.
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Calorie cycling zigzag planner
Turn a weekly calorie budget into alternating high and low days: 14000 kcal with a 20% zigzag gives 2400 kcal high days and 1466.7 kcal low days, and the week…
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Carb intake calculator
Half of a 2000 kcal day is 1000 kcal from carbohydrate, or 250 grams. Enter your daily calories and the percentage you want from carbs, and the calculator gives…
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Conicity index calculator
The conicity index divides your waist in metres by 0.109 times the square root of weight over height, so the higher the score, the more your shape leans toward…
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CSS swim training pace calculator
With a CSS of 1:30 per 100 m, offsets of minus 5, zero and plus 10 seconds give paces of 1:25, 1:30 and 1:40.
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Cutting phase calorie calculator
A 20% cut on 2500 kcal of maintenance means a 500 kcal daily deficit and a 2000 kcal cutting target, 3500 kcal over the week.
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Dietary energy density calculator
Turns a meal's calories and weight into one comparable figure: 450 kcal on a 350 g plate is about 128.57 kcal per 100 g.
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Calories from macronutrients calculator (Atwater)
Turns grams of protein, carbohydrate, fat and alcohol into calories with the Atwater factors: 25 g protein, 40 g carbs and 12 g fat add up to 368 kcal.
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EPOC afterburn estimate calculator
Estimates the extra calories your body burns after a workout ends: 80% intensity for 45 minutes at 70 kg gives about 105 kcal of afterburn.
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Fat-free mass calculator
Splits your scale weight into fat and lean mass: at 80 kg with 15% body fat, lean mass is 68 kg and fat mass 12 kg.
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Normalized FFMI calculator
Puts athletes of different heights on one lean-mass scale: 68 kg of lean mass at 1.75 m receives a height correction of 0.305 points toward the 1.8 m reference.
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Fiber intake per 1000 kcal calculator
Turns total daily calories into a fiber target with one rule, 14 g per 1,000 kcal: 2000 kcal a day means 28 g of fiber.
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FTP from 20-minute test calculator
Estimates functional threshold power from a 20-minute all-out effort: a 280 W average becomes an FTP of 266 W with the classic 95% factor.
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Goal calorie adjustment
Turns maintenance calories and a goal into a daily target: 2500 kcal with a 20% fat-loss cut gives 2000 kcal a day, 500 less, or 3500 kcal less a week.
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Max heart rate Tanaka calculator
Estimates how high your heart rate can climb at full effort using the Tanaka regression, 208 minus 0.7 times age: 180 bpm at age 40.
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Ideal body weight calculator
Estimates adult ideal body weight with the Devine formula from height and sex: a man 170 cm tall gets 65.94 kg, or 145.37 lb.
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Ideal body weight Miller calculator
Applies the 1983 Miller formula to height and sex: for a man, 56.2 kg at five feet plus 1.41 kg for every extra inch; for a woman, 53.1 kg plus 1.36 kg per…
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Lean body mass Hume calculator
By the Hume equations, a man weighing 80 kg at 180 cm carries about 58 kg of lean mass. Enter weight, height and sex for the estimate taught in exercise…
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MET-minutes per week calculator
Five METs for 30 minutes, five times a week, adds up to 750 MET-minutes, or 12.5 MET-hours. Enter intensity, session length and weekly sessions to get one…
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NEAT calculator
10,000 steps at 70 kg add up to about 311.22 kcal of non-exercise activity in a day. Enter your step count and weight to put a clear walking line in your…
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Normalized power calculator
A perfectly steady ride at 200 W scores a Normalized Power of 200 W and a variability index of 1, while surges and climbs push NP above the average.
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Epley one-rep max calculator
Lifting 100 kg for 5 clean reps puts your Epley one-rep max at about 116.67 kg. Enter the weight and reps of a hard set to plan your training percentages…
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One-rep max O'Conner calculator
Lifting 100 kg for 5 reps gives an O'Conner one-rep max of 112.5 kg. Enter the weight and the reps you completed to set training percentages with the linear…
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Physical activity level energy calculator
A basal rate of 1700 kcal a day at a moderate activity level, a PAL of 1.75, means a daily need of 2975 kcal.
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Barbell plate loading calculator
For 100 kg on a 20 kg bar, load one 25 kg and one 15 kg plate on each side. Enter your target weight, plus your bar and plates if they differ from the standard…
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Protein intake by fitness goal calculator
At 70 kg with a muscle-gain goal, the daily target is 126 g of protein, using 1.8 g per kilo. Pick a goal from sedentary to athlete instead of guessing a g/kg…
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Reciprocal ponderal index calculator
For 1.75 m and 70 kg the reciprocal ponderal index is 0.424625, height divided by the cube root of weight (4.121285).
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Relative strength ratio calculator
Deadlift 100 kg at 80 kg body weight and your relative strength is 1.25 times bodyweight, or 125 %.
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1RM percentage table calculator
With a 100 kg one-rep max, 70 % is 70 kg and 85 % is 85 kg: enter the max you already know and get the whole loading chart from 50 % to 100 % in 5-point steps.
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RER substrate calculator
At an RER of 0.85, half of your energy comes from carbohydrate and half from fat. Enter one measured respiratory exchange ratio between 0.70 and 1.00 and get…
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RMR from fat-free mass calculator
With 60 kg of lean mass and 15 kg of fat mass, the Nelson equation puts your resting metabolic rate at 1608.6 kcal a day.
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Schwartz-Malone coefficient calculator
A man totalling 500 kg at 93 kg body weight gets a Schwartz coefficient of 0.574296 and a score of 287.15.
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Skeletal muscle mass calculator
A 30-year-old man 175 cm tall with arm, thigh and calf girths of 32, 52 and 36 cm carries about 36 kg of skeletal muscle by the Lee equation.
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Skinfold sum body density calculator
A 58 mm skinfold sum, your protocol's published coefficients and an age of 30 give a body density of 1.045465, which the Siri equation turns into a body fat…
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Daily sodium limit calculator
Get your daily sodium ceiling by age and see it as table salt: at 40 the limit is 2300 mg of sodium, about 5.85 g of salt, and it drops to 1500 mg with high…
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Steps per mile from stride calculator
Divide one mile, 1609.344 metres, by your stride to get your steps per mile: a 0.75 m stride means 2145.792 steps per mile.
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Swim pace yards to meters converter
Switch a swim pace between yards and metres at the same speed: 1:15 per 100 yards becomes 1:22 per 100 metres, using the exact 0.9144 metres in a yard.
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Cunningham TDEE calculator
With 65 kg of lean mass and a moderate activity level, the Cunningham equation gives a resting burn of 1,930 kcal and a daily total of 2,991.5 kcal.
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Thermic effect by macronutrient
A meal with 40 g of protein, 50 g of carbohydrate and 15 g of fat has 495 kcal, and 58.7 kcal of that goes to digestion, leaving 436.3 kcal.
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VO2 reserve calculator
With a VO2max of 50 mL/kg/min and a resting uptake of 3.5, your VO2 reserve is 46.5 mL/kg/min: the aerobic window above rest that training targets are built on.
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VO2 max from 5K race time calculator
A 5K run in 25:00 means an average of 200 metres a minute, which points to an estimated VO2 max of about thirty-eight mL/kg/min.
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Astrand-Ryhming step test VO2 max calculator
A 30-year-old, 70 kg man whose heart rate settles at 150 after the Astrand-Ryhming step test has an estimated VO2 max of 41.467 mL/kg/min.
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VO2 max beep test calculator
Stopping at level 8, shuttle 5 of the 20-metre beep test means 66 shuttles, 1320 metres and an estimated VO2 max of about forty-one and a half mL/kg/min.
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VO2 max Bruce treadmill protocol calculator
A man who lasts 12:30 on the Bruce treadmill protocol stops in stage 5 with an estimated VO2 max of 44.59375 mL/kg/min.
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VO2 max Uth-Sørensen calculator
A maximum heart rate of 190 and a resting pulse of 60 give an estimated VO2 max of about forty-eight and a half mL/kg/min with the Uth-Sørensen method.
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YMCA 3-minute step test VO2 max calculator
A man whose pulse is 150 in the minute after the YMCA 3-minute step test has an estimated VO2 max of 48.33 mL/kg/min.
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Cycling power-to-weight ratio calculator
Holding 250 watts at 70 kg gives a power-to-weight ratio of 3.57 W/kg, the number cyclists compare for climbing and time trials.
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Wilks 2020 coefficient calculator
A man weighing 90 kg with a 700 kg total scores about 537 Wilks 2020 points. Enter your total, body weight and sex to compare your strength fairly with lifters…
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