Tools

Fitness Tools
Fast, simple calculators. Tap a card, fill the fields, get your number.

Calories & Macros ▼

Estimate daily calories (BMR/TDEE) and a simple protein-fat-carb split based on your goal.
BMR via Mifflin-St Jeor; TDEE = BMR × activity. Protein per kg; fat as % of kcal; carbs fill remainder.

BMI & Healthy Range ▼

Quick BMI and general category. A screening tool only — muscle isn’t considered.

Heart-Rate Zones ▼

Workout zones using the Karvonen method (heart-rate reserve) with your resting HR.
Max HR = 220 − age. Zones use (Max − Resting) × % + Resting.

1-Rep Max ▼

Estimate 1RM from a sub-max set using Epley and Brzycki formulas.
Also shows a quick %1RM guide for rep ranges.

Pace & Splits ▼

Enter distance and time to get pace, speed, and per-km splits.

Body-Fat % (Tape) ▼

US Navy tape method with neck/waist (and hip for females).
Tape method is an estimate — measure snug, not tight.

Daily Protein & Water ▼

Simple daily targets from bodyweight (common evidence-based ranges).

Calories Burned (METs) ▼

Estimate session energy use from activity MET value, bodyweight, and minutes.

Waist-to-Height Ratio ▼

A quick central-fat measure: keep the ratio lower than ~0.5 (men) / ~0.45–0.5 (women).

Unit Converter ▼

Quick kg↔lb and cm↔in conversions.
1 kg = 2.20462 lb • 1 in = 2.54 cm.

Education only — not medical advice. Always consult an appropriate professional for personal guidance.