Fitness & Exercise Calculators
Level up your training with data-driven fitness calculators. Estimate your one-rep max for the big three lifts, track calories burned across running, cycling, swimming, and walking, dial in your heart rate zones, and calculate your daily energy needs. All tools are evidence-based and free to use.
Strength Training
One-rep max estimates for bench press, squat, deadlift, and more.
Bench Press Calculator
Estimate your bench press one-rep max from submaximal lifts.
Squat Calculator
Calculate your squat 1RM and percentage-based training loads.
Deadlift Calculator
Estimate your deadlift one-rep max and training percentages.
One Rep Max Calculator
Estimate your 1RM for any lift using multiple proven formulas.
Calories Burned
Estimate calorie expenditure for running, cycling, swimming, walking, and more.
Running Calorie Calculator
Calculate calories burned while running based on pace and distance.
Cycling Calorie Calculator
Estimate calories burned cycling based on speed and duration.
Swimming Calorie Calculator
Calculate calories burned swimming by stroke type and duration.
Walking Calorie Calculator
Estimate calories burned during walks by pace and distance.
Calories Burned Calculator
Estimate calories burned during 100+ activities by type and duration.
Cardio & Performance
Pace, heart rate zones, VO2 max, and energy expenditure tools.
Pace Calculator
Calculate running or walking pace, speed, and finish time.
Heart Rate Zone Calculator
Find your five heart rate training zones for optimal workouts.
Target Heart Rate Calculator
Find your optimal heart rate zone for fat burn or cardio.
VO2 Max Calculator
Estimate your maximal oxygen uptake for cardio fitness assessment.
Energy & Metabolism
Daily calorie needs and basal metabolic rate.
Frequently Asked Questions
How do I calculate my one-rep max (1RM)?
Enter the weight you lifted and the number of reps completed into the one-rep max calculator. It uses formulas like Epley, Brzycki, and Lombardi to estimate the maximum weight you could lift for a single repetition. The bench press, squat, and deadlift calculators apply the same principle with lift-specific adjustments.
How many calories do I burn during exercise?
Calorie burn depends on your body weight, exercise type, intensity, and duration. Our activity-specific calculators for running, cycling, swimming, and walking use MET (Metabolic Equivalent of Task) values to estimate calories burned. The general calories burned calculator covers over 100 activities. For example, a 150-lb person burns roughly 100 calories per mile of running.
What are heart rate training zones?
Heart rate zones divide your effort into five ranges based on your maximum heart rate: Zone 1 (50-60%) for warm-up, Zone 2 (60-70%) for fat burning, Zone 3 (70-80%) for aerobic fitness, Zone 4 (80-90%) for anaerobic threshold, and Zone 5 (90-100%) for maximum effort. Our heart rate zone calculator computes these ranges from your age and resting heart rate.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activity and exercise. TDEE is typically 1.2 to 2.0 times your BMR depending on your activity level. Use TDEE for setting calorie targets.