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Training & running calculators

Running pace, Riegel race predictor, Epley one-rep max (1RM), Karvonen heart-rate zones, Cooper VO2 max and macro splits.

Basal metabolic rate (BMR) from the Mifflin–St Jeor equation and total daily energy expenditure (TDEE) by activity level.

Split your daily calorie target into exact grams of protein, carbohydrates and dietary fat.

Estimate how many weeks and days it takes to reach your target weight from a daily calorie deficit or surplus (at 7,700 kcal per kg).

Convert your step count into kilometres walked and estimated calories burned based on height and weight.

Calculate your pace per kilometre (min/km) and average speed (km/h) from distance and finish time.

Predict finish times for 5 km, 10 km, the half marathon and the marathon from a distance you have already raced.

Estimate your maximum one-repetition lift (1RM) from a submaximal working set using the Epley equation.

Calculate your 5 Karvonen training heart-rate zones from age and resting heart rate.

Estimate your maximal oxygen uptake (VO2 max) from the distance covered in a 12-minute Cooper run test.

Calculate your lean body mass (LBM) and fat-free mass index (FFMI) from weight, height and body-fat percentage.

Estimate your maximum heart rate (HRmax) from age using the classic Fox formula (220 − age) and the Tanaka equation.