Calories & Macros TDEE
Calculate daily calories and a sensible macro split using Mifflin-St Jeor.
Pace & Splits Run/Walk
Enter distance and total time to get pace, speed, and km splits.
Waist-to-Height Central
Simple central adiposity screen. General guide: men < 0.5; women < 0.45–0.5.
BMI Calculator Screen
Body Mass Index and healthy range (screening only; doesn’t reflect muscle).
Body-Fat % (Tape) Navy
US Navy tape method estimate. Measure snug, not tight.
Unit Converter kg↔lb, cm↔in
Quickly swap between metric and imperial.
Heart-Rate Zones Karvonen
Training zones using Heart-Rate Reserve (max = 220-age).
Protein & Water Daily
Simple daily protein target and hydration guide.
1-Rep Max Epley/Brzycki
Estimate your 1RM and get %1RM guidance.
Calories Burned METs
Rough kcal estimate based on activity MET value.
Stopwatch with Laps
Start/stop, lap logging, audible blips for actions.
Tabata Timer 20/10 × 8
Classic 20s work / 10s rest, 8 rounds. 3-beep countdown + end beep.
Beep Test Yo-Yo
Simple shuttle beeps that speed up gradually. (Practice tool, not official pacing.)
Countdown Timer Single
Set a time and get end-beep. Great for holds or EMOMs.
HIIT Timer Custom Intervals
Set work/rest + rounds. Distinct beeps for transitions.
Pomodoro Focus 25/5
25-min focus + 5-min break. Good for mobility or habit blocks.
Box Breathing 4-4-4-4
Guided inhale-hold-exhale-hold with calm tones.
Rest Timer Between Sets
Quick 60–180s rest with end beep + visual status.
Metronome Tempo
Set BPM to pace reps or cadence. Accented 1st beat.
Education only. Not medical advice. Consult a professional for personal guidance.