Calories
Basal metabolic rate from Mifflin–St Jeor, then a TDEE estimate from activity.
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Training calculators
Pace, a Riegel race prediction, one-rep max, heart-rate zones and a calorie or macro split.
Macros
Split a daily calorie target into grams of protein, carbohydrate and fat.
Open a calculatorWeight change
Weeks to a target weight from a daily surplus or deficit, at 7700 kcal per kilogram.
Open a calculatorSteps to distance
Kilometres and a calorie sketch from steps, height and weight.
Open a calculatorRunning pace
From distance and finish time: pace per kilometre and average speed.
Open a calculatorRace predictor
An estimate for 5 km, 10 km, the half marathon and the marathon from a distance you have already raced.
Open a calculatorOne-rep max
Estimate a one-rep max from a set you already lifted, using Epley.
Open a calculatorHeart-rate zones
Karvonen zones from age and resting heart rate. Max HR is 220 minus age.
Open a calculatorVO2 max (Cooper)
A VO2 max sketch from the metres you cover in twelve minutes.
Open a calculatorFFMI
Lean mass from body-fat percent, then FFMI from height.
Open a calculatorMax heart rate
Two textbook HRmax sketches from age.
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