Free calculators for strength, running, heart rate zones, calories burned and military fitness tests. Each one shows its formula and sources, and nothing you enter is stored.
Fitness
Strength and Lifting
One Rep Max Calculator
Use this one-rep max calculator to estimate your 1RM from the weight you lifted and number of reps completed.
Barbell Plate Calculator
Use this barbell plate calculator to find the plates to load on each side of the bar for your target weight, in lb or kg.
Bench Press Max Calculator
Use this bench press max calculator to estimate your one-rep max from the weight you lifted and reps completed.
Creatine Dosage Calculator
Use this creatine dosage calculator to calculate your loading and daily maintenance dose based on your body weight.
Deadlift Max Calculator
Use this deadlift max calculator to estimate your one-rep max from a recent set and benchmark your current strength.
DOTS Score Calculator
Use this DOTS score calculator to turn your squat, bench press and deadlift total into a bodyweight adjusted powerlifting score.
Grip Strength Calculator
Use this grip strength calculator to compare your hand grip with people your age and sex and check it against low-strength cutoffs.
Muscle Gain Potential Calculator
Use this muscle gain potential calculator to estimate your remaining natural muscle-building headroom from your current FFMI and frame size.
RPE Calculator
Use this RPE calculator to estimate your one rep max from the weight, reps and RPE of a set, and find the load for your next set.
Squat Max Calculator
Use this squat max calculator to estimate your one-rep max from a recent set and benchmark your current strength.
Strength Level Calculator
Use this strength level calculator to see where your one-rep max ranks against others of your body weight and sex.
Leg Press to Squat Calculator
Use this leg press to squat calculator to estimate your back squat one rep max from a leg press set, shown with a realistic range.
5/3/1 Calculator
Use this 5/3/1 calculator to plan a full 4-week cycle of Jim Wendler's 5/3/1 program for your squat, bench press, deadlift and overhead press.
Dunk Calculator
Use this dunk calculator to see if your standing reach and vertical jump get you above a 10 ft rim, and how many inches short or over you are.
Powerlifting Calculator
Use this powerlifting calculator to total your squat, bench and deadlift and score it with IPF GL Points, plus DOTS and Wilks 2020 for comparison.
Sinclair Calculator
Use this Sinclair calculator to turn your snatch and clean and jerk total into a body weight adjusted Sinclair total for Olympic weightlifting.
Bench Press Pyramid Calculator
Use this bench press pyramid calculator to plan ascending, descending or full pyramid sets from your 1RM, with warm-ups and loads you can put on the bar.
Human Punch Force Calculator
Use this human punch force calculator to estimate how hard you punch from your body weight, punch type, and either your hand speed or experience level.
Running and Cardio
Running Pace Calculator
Use this running pace calculator to calculate your pace, time, or distance and predict your finish time at another race distance.
Heart Rate Zone Calculator
Use this heart rate zone calculator to turn your age or max heart rate into training zones in bpm, with 5-zone, 3-zone and Friel LTHR models.
VO2 Max Calculator
Use this VO2 max calculator to estimate your aerobic fitness from a one-mile walk test or your basic stats.
Target Heart Rate Calculator
Use this target heart rate calculator to find your exercise heart rate zone in beats per minute and your 10-second pulse count.
FTP Calculator
Use this FTP calculator to estimate your functional threshold power from a 20-minute, 8-minute or ramp test and get your seven cycling power zones.
Heart Rate Reserve Calculator
Use this heart rate reserve calculator to find your HRR and your Karvonen target heart rates from your age and resting heart rate.
Race Time Predictor Calculator
Use this race time predictor calculator to estimate your finish time at any distance from a recent race result, with pace per mile and per km.
Sweat Rate Calculator
Use this sweat rate calculator to find how much you sweat per hour from your weight before and after exercise, what you drank and how long you trained.
Rowing Pace Calculator
Use this rowing pace calculator to find your 500 m split, watts, calories per hour and finish times from your distance and time on a rowing machine.
Swim Pace Calculator
Use this swim pace calculator to find your pace per 100 m and 100 yd, your speed, and your critical swim speed (CSS) from a 400 and 200 test.
Harvard Step Test Calculator
Use this Harvard step test calculator to turn your stepping time and recovery pulse counts into a Physical Fitness Index score and rating.
Lactate Threshold Calculator
Use this lactate threshold calculator to estimate your lactate threshold heart rate and pace from a 30-minute solo test or a recent race.
Age Grade Calculator
Use this age grade calculator to score your race time for your age and sex, with an age-graded percentage and time from the 2025 road running tables.
Critical Swim Speed Calculator
Use this critical swim speed calculator to turn your 400 and 200 time trials into a CSS pace per 100 m or 100 yd for threshold training.
Running Cadence Calculator
Use this running cadence calculator to find your steps per minute from a step count or your pace and step length, and to set a gradual target cadence.
Power to Weight Calculator
Use this power to weight calculator to turn your cycling power and body weight into watts per kg, with an optional bike weight and an FTP rating.
40 Yard Dash Calculator
Use this 40 yard dash calculator to turn your time into speed in mph, convert hand times to electronic, and compare with NFL Combine averages.
Heart Rate Recovery Calculator
Use this heart rate recovery calculator to see how fast your heart rate drops 1 and 2 minutes after exercise, and how it compares with study cutoffs.
Bruce Protocol METs Calculator
Use this Bruce protocol METs calculator to estimate your peak METs and VO2 max from the total time you lasted on a Bruce treadmill test.
Zone 2 Heart Rate Calculator
Use this zone 2 heart rate calculator to compare your zone 2 range by % of max heart rate, heart rate reserve, the MAF rule and a lab threshold.
Hyrox Calculator
Use this Hyrox calculator to predict your finish time from your run pace and station times, or to plan the splits you need for a target time.
Calories Burned
Calories Burned Calculator
Use this calories burned calculator to estimate how many calories you burn during an activity based on your weight and duration.
Calories Burned Biking Calculator
Use this calories burned biking calculator to estimate how many calories you burn on a bike ride from your weight, ride time, and speed or effort.
Calories Burned Hiking Calculator
Use this calories burned hiking calculator to estimate your energy use from your weight, time on the trail, terrain, and pack.
Calories Burned Jumping Rope Calculator
Use this jumping rope calculator to estimate the calories you burn from your weight, active minutes and pace.
Calories Burned Running Calculator
Use this calories burned running calculator to estimate calories burned in a run from your weight, distance, and time or pace.
Calories Burned Swimming Calculator
Use this calories burned swimming calculator to estimate calories burned for your stroke, effort level, weight and time in the water.
Calories Burned Walking Calculator
Use this walking calorie calculator to estimate calories burned from your weight, speed, time, and incline, plus calories per mile and per km.
Calories Burned Weight Lifting Calculator
Use this calories burned weight lifting calculator to estimate the calories you burn in a lifting session from your weight, time and effort.
Push-Ups Calorie Calculator
Use this Push-Ups Calorie Calculator to estimate the calories you burn from push-ups, in total and for each single push-up.
Rucking Calorie Calculator
Use this rucking calorie calculator to estimate calories burned walking with a weighted pack, based on your weight, pack, speed, slope, terrain and time.
Treadmill Calorie Calculator
Use this treadmill calorie calculator to estimate calories burned from your weight, treadmill speed, incline and time, walking or running.
Calories Burned by Heart Rate Calculator
Use this calories burned by heart rate calculator to estimate the calories you burned in a workout from your average heart rate, age, weight and sex.
Calories Burned Sleeping Calculator
Use this calories burned sleeping calculator to estimate how much energy your body uses overnight from your sex, age, height, weight, and hours asleep.
Jumping Jacks Calories Burned Calculator
Use this jumping jacks calories burned calculator to estimate the calories you burn doing jumping jacks, by minutes or by the number of jacks you do.
Plank Calories Burned Calculator
Use this plank calories burned calculator to estimate the calories you burn holding a plank, from your body weight, hold time and number of sets.
Squats Calories Burned Calculator
Use this squats calories burned calculator to estimate the calories you burn doing bodyweight, weighted or jump squats, by reps and sets or by time.
Calories Burned Standing Calculator
Use this calories burned standing calculator to estimate the calories you burn standing still, at a standing desk, or doing light standing work.
Calories Burned During Sex Calculator
Use this calories burned during sex calculator to estimate the energy an adult uses during sexual activity from body weight, active time, and effort level.
Sauna Calories Burned Calculator
Use this sauna calories burned calculator to estimate the energy you use in a hot, dry sauna from your body weight and time in the hot room.
Bench Press Calories Burned Calculator
Use this bench press calories burned calculator to estimate the calories you burn benching from your weight, sets, reps, rep speed and rest.
Deadlift Calories Burned Calculator
Use this deadlift calories burned calculator to estimate the calories you burn deadlifting from your weight, sets, reps, rep speed, effort and rest time.
Burpees Calories Burned Calculator
Use this burpees calories burned calculator to estimate the calories you burn doing burpees, by number of reps or by time, at your own pace and style.
Sports and Classes
Boxing Calories Burned Calculator
Use this boxing calories burned calculator to estimate the calories you burn on the heavy bag, sparring, in a boxing class or in the ring.
Kickboxing Calories Burned Calculator
Use this kickboxing calories burned calculator to estimate the calories you burn in a cardio kickboxing class, gym training, sparring or a fight.
Badminton Calories Burned Calculator
Use this badminton calories burned calculator to estimate the energy you use on court from your weight, playing time, and level of play.
Wrestling Calories Burned Calculator
Use this wrestling calories burned calculator to estimate the energy you use in practice, live wrestling or matches from your weight and time.
Karate Calories Burned Calculator
Use this karate calories burned calculator to estimate the calories you burn in a karate class or training session from your weight, time and pace.
Taekwondo Calories Burned Calculator
Use this taekwondo calories burned calculator to estimate the calories you burn in class, poomsae practice or sparring from your weight and time.
Tennis Calories Burned Calculator
Use this tennis calories burned calculator to estimate the calories you burn playing singles, doubles, or hitting practice, from your weight and time on court.
Pickleball Calories Burned Calculator
Use this pickleball calories burned calculator to estimate the calories you burn playing doubles or singles, based on your weight, age group, and time on court.
Padel Calories Burned Calculator
Use this padel calories burned calculator to estimate the energy you use on court, based on your weight, how long you play and how hard you play.
Jiu Jitsu Calories Burned Calculator
Use this jiu jitsu calories burned calculator to estimate the calories you burn in a BJJ class, a drilling session or live rolling rounds.
Squash Calories Burned Calculator
Use this squash calories burned calculator to estimate the calories you burn on court from your weight, playing time and how hard you play.
Table Tennis Calories Burned Calculator
Use this table tennis calories burned calculator to estimate the energy you use playing ping pong, from your body weight and time at the table.
Judo Calories Burned Calculator
Use this judo calories burned calculator to estimate the calories you burn in randori, uchikomi drills, matches or a full judo class.
MMA Calories Burned Calculator
Use this MMA calories burned calculator to estimate the calories you burn in MMA classes, sparring, grappling, conditioning or a fight.
Muay Thai Calories Burned Calculator
Use this Muay Thai calories burned calculator to estimate the calories you burn in a class, pad session or sparring day from your weight and time.
Softball Calories Burned Calculator
Use this softball calories burned calculator to estimate the calories you burn playing, pitching, practicing or umpiring a slow pitch or fast pitch game.
Hockey Calories Burned Calculator
Use this hockey calories burned calculator to estimate the calories you burn playing ice hockey or field hockey, from your weight and time played.
Baseball Calories Burned Calculator
Use this baseball calories burned calculator to estimate the calories you burn in a game, at practice, or playing catch, based on your weight and time.
Golf Calories Burned Calculator
Use this golf calories burned calculator to estimate the calories you burn walking or riding 9 or 18 holes, at the driving range, or playing mini golf.
Rugby Calories Burned Calculator
Use this rugby calories burned calculator to estimate the calories you burn in a rugby match, training session or touch game from your weight and time.
Soccer Calories Burned Calculator
Use this soccer calories burned calculator to estimate the calories you burn in a casual kickabout, a competitive match, futsal, or walking football.
Surfing Calories Burned Calculator
Use this surfing calories burned calculator to estimate the calories you burn surfing, from your weight, your time in the water, and the type of session.
Rock Climbing Calories Burned Calculator
Use this rock climbing calories burned calculator to estimate the calories you burn on routes, bouldering, a treadwall or a day at the crag.
Volleyball Calories Burned Calculator
Use this volleyball calories burned calculator to estimate the calories you burn playing casual, competitive indoor, or beach volleyball, from your weight and time.
Paddle Boarding Calories Burned Calculator
Use this paddle boarding calories burned calculator to estimate the calories you burn stand-up paddle boarding, based on your weight, paddling pace, and time on the water.
Basketball Calories Burned Calculator
Use this basketball calories burned calculator to estimate the calories you burn shooting around, at practice, in pickup games, or in a full game.
Football Calories Burned Calculator
Use this football calories burned calculator to estimate the calories you burn playing American football, from tackle games to flag football and catch.
Skiing Calories Burned Calculator
Use this skiing calories burned calculator to estimate the calories you burn downhill or cross-country skiing, based on your weight, effort, and time on snow.
Racquetball Calories Burned Calculator
Use this racquetball calories burned calculator to estimate the calories you burn on the court, based on your weight, how long you play and your level of play.
Kayaking Calories Burned Calculator
Use this kayaking calories burned calculator to estimate the calories you burn paddling, from easy flat-water trips to whitewater and racing.
HIIT Calories Burned Calculator
Use this HIIT calories burned calculator to estimate the calories you burn in an interval workout, from Tabata and burpee circuits to bike sprints.
Ice Skating Calories Burned Calculator
Use this ice skating calories burned calculator to estimate the calories you burn at a public skate, doing fast laps, speed skating, or ice dancing.
Rowing Machine Calories Burned Calculator
Use this rowing machine calories burned calculator to estimate the calories you burn on an indoor rower, by effort or by your average watts.
Pilates Calories Burned Calculator
Use this Pilates calories burned calculator to estimate the calories you burn in a mat, reformer or studio Pilates class from your weight and time.
Snowboarding Calories Burned Calculator
Use this snowboarding calories burned calculator to estimate the calories you burn on your board, based on your weight, riding effort and time spent riding.
Stair Climber Calories Burned Calculator
Use this stair climber calories burned calculator to estimate the calories you burn on a StairMaster, stepmill or real stairs from your weight and time.
Zumba Calories Burned Calculator
Use this Zumba calories burned calculator to estimate the calories you burn in a Zumba group class or home video workout, based on your weight and time.
Yoga Calories Burned Calculator
Use this yoga calories burned calculator to estimate the calories you burn in a yoga class from your weight, session length and style of yoga.
Horse Riding Calories Burned Calculator
Use this horse riding calories burned calculator to estimate the calories you burn riding at a walk, trot, canter or over jumps, and doing barn chores.
Skateboarding Calories Burned Calculator
Use this skateboarding calories burned calculator to estimate the calories you burn cruising, at the skate park, or longboarding at your usual speed.
Spin Class Calories Burned Calculator
Use this spin class calories burned calculator to estimate the calories you burn in an indoor cycling class, from class type or the watts on your bike.
Dancing Calories Burned Calculator
Use this dancing calories burned calculator to estimate the calories you burn in ballet, ballroom, salsa, hip hop, line dancing and more.
Sports Calories Burned Calculator
Use this sports calories burned calculator to estimate calories for 44 sports and classes, and to compare up to five sports side by side at your weight.
Elliptical Calories Burned Calculator
Use this elliptical calories burned calculator to estimate the calories you burn on an elliptical trainer from your weight, time and effort.
CrossFit Calories Burned Calculator
Use this CrossFit calories burned calculator to estimate the calories you burn in a CrossFit-style class, WOD, metcon or strength session.
Bowling Calories Burned Calculator
Use this bowling calories burned calculator to estimate the calories you burn at the bowling alley, on league night, or playing lawn bowls or bocce.
Roller Skating Calories Burned Calculator
Use this roller skating calories burned calculator to estimate the calories you burn at the rink, on quad skates, or in-line skating on trails at your speed.
Water Aerobics Calories Burned Calculator
Use this water aerobics calories burned calculator to estimate the calories you burn in a water aerobics class, water walking or aqua jogging.
Steps and Distance
Steps to Miles Calculator
Use this steps to miles calculator to convert your step count into distance walked or run based on your height.
Miles to Steps Calculator
Use this miles to steps calculator to turn any distance in miles or kilometers into a step count, based on your own stride.
Steps to Calories Calculator
Use this steps to calories calculator to estimate calories burned from your step count using real walking MET values.
Steps to Kilometers Calculator
Use this steps to kilometers calculator to turn your step count into kilometers and miles, based on your own step length.
Walking Time Calculator
Use this walking time calculator to find how long it will take to walk any distance, plus your arrival time, pace and extra time for hills.
Stride Length Calculator
Use this stride length calculator to find your step and stride length from a measured walk or your height, in inches, feet, centimeters and meters.
Military Fitness Tests
Army Fitness Test (AFT) Calculator
Use this Army Fitness Test calculator to turn your five event results into points, a total score, and a pass or fail result for your standard.
Air Force PT Test Calculator
Use this Air Force PT test calculator to score your run, push-ups, core and waist on the official charts and see your PFRA composite and category.
Navy PRT Calculator
Use this Navy PRT calculator to check your push-up, forearm plank and cardio results against the current Navy Physical Readiness Test standards.
USMC PFT/CFT Calculator
Use this USMC PFT/CFT calculator to turn your event results into points, a total score, and a class for the Marine Corps fitness tests.