Fitness Calculators

Training paces, heart-rate zones, one-rep maxes and other numbers for athletes and gym-goers.

Fitness tools fall into two groups: numbers about effort and numbers about fuel. For effort, the target heart rate calculator turns your age into a maximum heart rate and a training zone in beats per minute, the pace calculator solves for pace, distance or duration, and the one-rep max calculator estimates your heaviest single from a set of repetitions.

For fuel, start with the TDEE calculator, which estimates the Calories you use in a day, then divide that budget with the macro calculator. The carbohydrate, fat and protein calculators go deeper on a single nutrient, and the protein requirement calculator gives a low and a high figure in grams per kilogram of body weight. All of these are estimates built from population averages, so treat them as a starting point and adjust to how you actually train, recover and feel.

Popular fitness calculators

• TDEE CalculatorDaily Calories burned, with targets for losing or gaining weight.
• Macronutrient CalculatorSplit a Calorie target into carbohydrate, protein and fat.
• Target Heart Rate CalculatorMaximum heart rate and the beats per minute for a chosen effort.
• 1-Rep Max CalculatorEstimate your heaviest single lift from a set of repetitions.

All fitness calculators

• 1-Rep Max CalculatorEnter the weight you lifted and how many clean reps you completed. The calculator estimates the heaviest single you could lift and lists the weights that correspond to common rep targets.
• Carbs CalculatorEnter your age, sex, height, weight and activity level, then choose what share of your calories should come from carbohydrate. The calculator turns that into calories and grams per day for maintaining, losing or gaining weight.
• Estimated Energy Requirement CalculatorEnter your age, sex, height, weight and typical activity level to get your estimated daily energy requirement, your resting metabolic rate and calorie targets for losing or gaining weight.
• Fat Intake CalculatorEnter your details and the share of your calories you want to come from fat. The calculator returns the daily fat amount, in calories and in grams or ounces, for staying at your weight, losing it or gaining it.
• Macronutrient CalculatorEnter your details and choose a macro balance. The calculator estimates your daily Calories and divides them into carbohydrate, protein and fat, in grams or ounces and in Calories.
• Pace CalculatorChoose what you want to find, fill in the other two values and read the answer. Pace comes out per mile and per kilometre, and speed in two units.
• Protein CalculatorGive your details and the percentage of your daily calories you want to come from protein. You get the protein in calories and in grams or ounces for maintaining, losing or gaining weight.
• Protein Requirement CalculatorEnter your weight and pick the situation that applies to you. The calculator gives a low and a high daily protein figure in grams, based on grams per kilogram of body weight.
• Target Heart Rate CalculatorEnter your age and, if you like, the percentage of maximum effort you want to train at. The calculator returns your estimated maximum heart rate, the 50-85% exercise zone and the exact beats per minute for your target.
• TDEE CalculatorEnter your age, sex, height, weight and how active you are. The calculator estimates your basal metabolic rate, your total daily energy expenditure, and Calorie targets for losing or gaining weight.