Fitness & Exercise Calculators
Running pace, one-rep max, heart-rate zones and calories-burned calculators, with the training formula shown step by step.
Training zones, paces, one-rep maxes and calorie burn — with the testing protocols spelled out (which formula, which heart-rate percentages, which MET values). Each tool explains what its estimate assumes about terrain, treadmill calibration and individual physiology.
Running Pace & Split Times
Target pace → finish time + per-km splits (or solve required pace)
Race Time Predictor
Predict race times for different distances
Steps to Distance Calculator
Convert steps to distance and calories
Max Heart Rate Calculator
Calculate max heart rate from formulas
Heart Rate Recovery
Evaluate heart rate recovery
VO2 Max Estimator
Estimate VO2 max from fitness test
Exercise Calorie Burn
Estimate calories burned during exercise
Body Fat % from BMI
Estimate body fat percentage from BMI (Deurenberg formula)
Pull-Up Test Standards
Evaluate pull-up performance
Sit & Reach Test
Evaluate flexibility from sit-and-reach
Sports Calorie Calculator
Calculate calories burned playing sports
Calories Burned at Rest (BMR)
Calculate resting calorie burn
One-Rep Max Calculator
Estimate your one-rep max (1RM)
Training Max Calculator
Calculate training max percentages
Weight Loss Pace Calculator
Calculate how long to reach goal weight
Muscle Gain Calculator
Estimate muscle growth potential
Push-Up Test Standards
Evaluate push-up performance by age
Squat Standards by Body Weight
Compare squat to strength standards
Bench Press Standards
Compare bench to strength standards
Deadlift Standards by Weight
Compare deadlift to strength standards
Overhead Press Standards
Compare OHP to strength standards
Plank Hold Standards
Evaluate plank hold time by age
Grip Strength Standards
Evaluate grip strength by age/gender
Burpee Test Calculator
Estimate fitness from burpee count
Sit-Up Test Calculator
Abdominal endurance from sit-ups
Rowing Standards
Compare 500m row split times
Swim Pace Calculator
Swimming pace per 100m
Cycling Speed & Time
Time to cycle a distance at speed
Cycling Cadence Calculator
Speed from cadence and gear
Stride Length Calculator
Stride length from height
Weekly Training Volume
Weekly lifting volume and tonnage
Vertical Jump Power
Power output from vertical jump
Beep Test (VO2 Max) Estimator
Estimate VO2 max from beep test level
Bodyweight Strength Ratio
Lift-to-bodyweight strength ratios
Deload Week Planner
Deload volume based on training age
Workout Rest Timer
Optimal rest between sets
Treadmill Incline Pace Calculator
Flat-pace equivalent of an incline run
Rowing Split Calculator
Pace per 500 m and power output
Sweat Rate Calculator
Fluid loss per hour from pre/post exercise weights
Training Load Calculator (sRPE)
Session load from rating of perceived exertion × minutes
Beep Test VO₂ Max Estimator
Estimated VO₂ max from the 20 m shuttle run level reached
Resting Metabolic Rate Calculator (Cunningham)
RMR from fat-free mass via the Cunningham equation
Formulas, worked examples aur edge cases ke liye: Fitness guides
Frequently asked questions
How accurate is a one-rep max estimate?
Estimates from a set of three to ten reps are reasonably reliable, which is exactly why they are used — they avoid testing a true single-rep maximum. Accuracy falls as the rep count rises above about ten, and the estimate describes the average lifter, so treat it as a training target and progress cautiously.
Why do my measured max heart rate and the age formula disagree?
Because the age formula is a population average with a wide spread across individuals. If you have a measured maximum from a test or a hard effort, use that: zones built on a real maximum, or on heart-rate reserve, reflect your own physiology instead of the average.
Are calories-burned figures exact?
No. They are estimates from activity type, duration and body weight, and wearable devices add further error. They are most useful for comparing activities and for tracking trends over time, not as an exact ledger of your energy balance.
Last updated