Free fitness and health calculators
Calories, protein, strength, pace, heart rate zones, sleep, water and gut health. Each calculator shows its formula and its sources, and none needs an account.
- TDEE calculatorFree TDEE calculator. Estimate your resting and total daily energy expenditure with the Mifflin-St Jeor equation, then see calorie targets to lose, keep or gain weight.
- Protein calculatorHow much protein do you need? Get a daily range in grams from your weight and goal, split per meal, with vegetarian, vegan and non-vegetarian food examples.
- One-rep max calculatorEstimate your one-rep max from any set of 1 to 12 reps with the Epley and Brzycki formulas, and get a percentage table for planning sets.
- Running pace calculatorWork out running pace per kilometre or mile from distance and time, and predicted finish times for 5K, 10K, half marathon and marathon at that pace.
- Heart rate zone calculatorCalculate your five heart rate training zones from maximum heart rate (Tanaka formula) and, if you know it, resting heart rate with the Karvonen method.
- BMI calculatorCalculate body mass index from height and weight, see the WHO adult categories, and learn why waist and trends matter more for active people.
- Sleep calculatorFind bedtimes that give you full 90-minute sleep cycles before your alarm, and check them against the 7 to 9 hours adults are advised to sleep.
- Water intake calculatorA practical daily water target from body weight and training time, compared with the reference total water intakes for adults.
- Bristol stool chartWhat the Bristol stool scale types 1 to 7 describe, what is usual, and which changes are worth talking to a doctor about. Pick a type to see it explained.
- VO2 max calculatorEstimate VO2 max three ways: the Cooper 12-minute run, a 1.5-mile run time, or the ratio of maximum to resting heart rate. See what the number means and how to raise it.
Track the numbers you just worked out
Set them as targets. Your day score and week plan use them from tomorrow.