Free fitness tools

Body Composition

BMI, body fat, lean mass and body measurements.

• BMI Calculator

  Body mass index from your height and weight, with the WHO category.

• Body Fat Calculator

  Your body fat % from a tape measure, with study reference ranges for your age.

• Body Measurement Tracker

  Log your weight and body measurements and see how they change.

• Fat Free Mass Index Calculator

  Your fat-free mass index (FFMI), like BMI but for lean mass only.

• Ideal Weight Calculator

  A healthy weight range for your height, plus the classic formulas.

• Lean Body Mass Calculator

  Your lean body mass from height and weight, or from your body fat %.

• Waist to Height Ratio Calculator

  Your waist divided by your height, with the NICE health ranges.

• Waist to Hip Ratio Calculator

  Your waist divided by your hips, with the WHO risk cut-offs.

Cardio & Endurance

Pace, heart rate zones, VO2 max and calories burned.

• Calories Burned Calculator

  Calories burned for 60+ activities from your weight and time.

• Cycling Speed Calculator

  Work out average speed, ride time or distance from the other two.

• Heart Rate Zone Calculator

  Your five heart rate training zones in beats per minute.

• Rowing Split Calculator

  Convert between 500 m split, watts and finish time on a rowing machine.

• Running Pace Calculator

  Your pace per km and per mile from any distance and time.

• Running Time Predictor

  Predict your 5K to marathon times from a recent race result.

• Steps to Calories Calculator

  Turn a step count into distance, walking time and calories.

• Target Heart Rate Calculator

  Your heart rate range for light, moderate and vigorous exercise.

• Treadmill Pace Converter

  Turn treadmill speed into pace per km or mile, and back.

• VO2 Max Calculator

  Estimate your VO2 max from a run, a walk or your heart rate.

• Zone 2 Calculator

  Your zone 2 heart rate range from max or threshold heart rate.

Nutrition & Calories

Calories, macros, protein and water intake.

• BMR Calculator

  Your calories burned at rest, compared across three BMR equations.

• Calorie Calculator

  A daily calorie target to lose, keep or gain weight at your chosen rate.

• Calorie Deficit Calculator

  The daily deficit you need to reach a goal weight by a set date.

• Calorie Surplus Calculator

  Calories and a weekly gain target for building muscle without much fat.

• Macro Calculator

  Your daily calories split into grams of protein, carbs and fat.

• Meal Calorie Calculator

  The calories in a meal, from the protein, carbs and fat of each food.

• Protein Calculator

  How much protein you need a day, for your goal and bodyweight.

• TDEE Calculator

  Your maintenance calories per day, from your body and activity level.

• Water Intake Calculator

  Your daily water needs, plus a sweat check for your workouts.

• Weight Loss Timeline Calculator

  When you'll reach your goal weight on a set daily calorie intake.

Recovery & Wellness

Rest, sleep, recovery and training readiness.

• Muscle Recovery Calculator

  How long a muscle needs before you train it hard again.

• Rest Time Calculator

  How long to rest between sets for your goal and exercise.

• Sleep Calculator

  When to go to bed or wake up, in full sleep cycles.

• Training Frequency Calculator

  How often to train each muscle, and how many sets per session.

• Training Readiness Checker

  Five quick questions to check if you're ready to train hard today.

Strength & Training

One rep max, plates, volume, RPE and strength standards.

• Barbell Plate Calculator

  Which plates to put on each side of the bar for any target weight.

• Bench Press Calculator

  Your bench max from any set, and how it ranks for your age and sex.

• Muscle Volume Calculator

  Your weekly hard sets per muscle, compared with research-backed ranges.

• One Rep Max Calculator

  Estimate your 1RM for any lift from a hard set, with a percentage table.

• Progressive Overload Calculator

  Whether to add weight next session, and how much, with the 2-for-2 rule.

• Relative Strength Calculator

  Your lift as a multiple of bodyweight, and what it equals at other sizes.

• RPE Calculator

  Your estimated max from a set rated by RPE, and an RPE weight chart.

• Strength Standards Calculator

  How your squat, bench and deadlift rank for your age, sex and bodyweight.

• Training Volume Calculator

  The total weight you moved in a workout (sets × reps × weight).

• Warm Up Set Calculator

  Warm-up sets that build up to your working weight, rounded to plates.

• Wilks DOTS Calculator

  Your DOTS, IPF GL and Wilks scores from a total or a bench press.

Workout Planning

Splits, plans, generators and timers.

Coming soon.