The fitness and wellbeing
toolbox.
Estimate training loads, heart rate zones, energy use, body composition and key dates.
Keep this toolbox for offline use
17 useful places to start.
General estimates for adults. They do not replace advice from a doctor, midwife, dietitian or coach.
One-rep max calculator
Estimate your one-repetition maximum from a set with six published formulas.
Heart rate zone calculator
Work out five training zones from your age, resting rate and a maximum heart rate formula.
Calories burned (MET) calculator
Estimate the energy used by an activity from its MET value, your weight and the time spent.
US Navy body fat calculator
Estimate body fat percentage from tape measurements using the US Navy circumference method.
Ideal body weight calculator
Compare Devine, Robinson, Miller and Hamwi weights with the healthy BMI range for your height.
BMI calculator
Calculate adult body mass index using metric or imperial measurements.
BMR calculator
Estimate the energy your body uses at rest with Mifflin–St Jeor.
TDEE calculator
Estimate daily maintenance energy from resting metabolism and activity.
Pace calculator
Calculate pace and speed from a distance and finishing time.
Even-pace race split planner
Break a target distance and finish time into equal-pace splits.
Interval session planner
Add work, recovery, warm-up and cooldown blocks into a session plan.
Alcohol units calculator
Add up UK alcohol units, grams of alcohol and standard drinks for a list of drinks.
Pregnancy due date calculator
Estimate a due date, gestational age and trimester dates from a last period or conception date.
Waist ratio calculator
Work out waist-to-hip and waist-to-height ratios and compare them with WHO and NICE thresholds.
Macro split calculator
Turn a calorie target and percentage split into grams of protein, carbohydrate and fat.
Race time predictor
Predict finish times from one recent race using Riegel’s formula, with pace per kilometre and mile.
VO2 max estimator
Estimate aerobic fitness from a Cooper 12-minute run or from your maximum and resting heart rates.
A few things you
can tick off.
- Estimate a one-rep max from a set of five
- Set heart rate training zones
- Add up a week of alcohol units