Health, Fitness & Strength
Pace, TDEE, body fat, heart rate zones and one-rep max.
97 tools
- Running Pace CalculatorEstimate running pace from your measurements.
- Race Time PredictorEstimate race time from your measurements.
- Calories Burned Walking CalculatorEstimate calories burned walking from your measurements.
- Calories Burned Running CalculatorEstimate calories burned running from your measurements.
- Calories Burned Cycling CalculatorEstimate calories burned cycling from your measurements.
- Steps to Miles ConverterEstimate steps to miles from your measurements.
- Steps to Calories CalculatorEstimate steps to calories from your measurements.
- BMR CalculatorEstimate bmr from your measurements.
- TDEE CalculatorEstimate tdee from your measurements.
- Macro CalculatorEstimate macro from your measurements.
- Body Fat Percentage CalculatorEstimate body fat percentage from your measurements.
- Lean Body Mass CalculatorEstimate lean body mass from your measurements.
- Daily Water Intake CalculatorEstimate daily water intake from your measurements.
- Heart Rate Zones CalculatorEstimate heart rate zones from your measurements.
- VO2 Max EstimatorEstimate vo2 max from your measurements.
- One Rep Max CalculatorEstimate one rep max from your measurements.
- Barbell Plate CalculatorEstimate barbell plate from your measurements.
- Pregnancy Due Date CalculatorEstimate pregnancy due date from your measurements.
- Ovulation CalculatorEstimate ovulation from your measurements.
- Fertile Window CalculatorEstimate fertile window from your measurements.
- Period CalculatorEstimate period from your measurements.
- Sleep Cycle CalculatorEstimate sleep cycle from your measurements.
- Caffeine Half-Life CalculatorEstimate caffeine half-life from your measurements.
- BAC EstimatorEstimate bac from your measurements.
- BMI CalculatorCalculate your body mass index (BMI) from height and weight and see the WHO adult category band for the result.
- BMI Calculator for KidsCalculate a child's BMI and BMI-for-age percentile using the CDC growth-chart LMS method for ages 2–20.
- Ideal Weight CalculatorCompare four published ideal body weight formulas — Devine, Robinson, Miller and Hamwi — for your height.
- Healthy Weight Range CalculatorFind the weight range that corresponds to the WHO healthy BMI band (18.5–24.9) for your height.
- Waist-to-Height Ratio CalculatorCalculate your waist-to-height ratio (WHtR) and compare it with the published boundary values around 0.5.
- Waist-to-Hip Ratio CalculatorCalculate your waist-to-hip ratio (WHR) and compare it with the published WHO-based bands for men and women.
- Body Roundness Index CalculatorCalculate your Body Roundness Index (BRI) from height and waist circumference using the Thomas et al. (2013) formula.
- FFMI CalculatorCalculate your fat-free mass index (FFMI) and height-normalised FFMI from weight, height and body fat percentage.
- Ponderal Index CalculatorCalculate your ponderal index (corpulence index) — weight divided by height cubed.
- ABSI CalculatorCalculate ABSI (A Body Shape Index) from waist, height and weight using the Krakauer & Krakauer (2012) formula.
- Body Adiposity Index CalculatorEstimate body fat percentage with the Body Adiposity Index (BAI) from hip circumference and height — no weight needed.
- Adjusted Body Weight CalculatorCalculate adjusted body weight (AdjBW) from actual weight, height and sex using the Devine ideal weight plus the 0.4 correction factor.
- Body Surface Area CalculatorCalculate body surface area (BSA) in m² with both the Mosteller and Du Bois formulas.
- Skinfold Body Fat CalculatorEstimate body fat percentage from 3-site skinfold caliper measurements using the Jackson–Pollock equations and the Siri conversion.
- Calorie CalculatorWork out how many calories you need per day — your BMR and maintenance calories by activity level, using the Mifflin–St Jeor equation.
- Calorie Deficit CalculatorSet a daily calorie deficit against your maintenance calories and see your target intake and projected weekly weight change.
- Protein CalculatorCalculate your daily protein target in grams from your body weight and goal, using the published RDA and sports-nutrition ranges.
- Keto CalculatorCalculate ketogenic macro targets — fat, protein and net carb grams — from your maintenance calories and a standard keto ratio.
- Carbohydrate CalculatorCalculate daily carbohydrate grams from your calorie target, with the published AMDR range of 45–65% of calories.
- Fat Intake CalculatorCalculate daily fat grams from your calorie target using the AMDR 20–35% range, plus the saturated-fat guideline limit.
- Calories Burned CalculatorEstimate calories burned for general activities using published Compendium of Physical Activities MET values.
- Glycemic Load CalculatorCalculate the glycemic load of a serving from its glycemic index (which you enter) and its carbohydrate grams.
- Blood Sugar ConverterConvert blood glucose values between mg/dL and mmol/L — unit conversion only, with no interpretation of the value.
- A1C ConverterConvert A1C (%) to estimated average glucose (eAG) and back using the published ADAG equation — conversion only.
- Blood Pressure Category CheckerLook up which published AHA blood-pressure category a systolic/diastolic reading falls into — category lookup only.
- Weight Loss CalculatorEstimate how long it takes to go from your current weight to a goal weight at a chosen daily calorie deficit.
- Pregnancy Weight Gain CalculatorLook up the IOM recommended total pregnancy weight-gain range for your pre-pregnancy BMI class, plus the recommended range so far at your current week.
- Conception CalculatorEstimate the likely conception date and window from a due date or from the first day of your last period.
- Gestational Age CalculatorWork out how far along a pregnancy is — weeks and days — from the last menstrual period to any date.
- IVF Due Date CalculatorCalculate an IVF due date from the embryo transfer date and the embryo's age in days at transfer.
- Reverse Due Date CalculatorWork backwards from a target due date to the conception window and LMP date that would lead to it.
- Child Height PredictorPredict a child's adult height from the parents' heights using the mid-parental (target height) formula.
- Baby Growth Percentile CalculatorCalculate a baby's weight-for-age and length-for-age percentiles (0–60 months) using the WHO Child Growth Standards LMS tables.
- Implantation CalculatorEstimate the likely implantation window — 6 to 12 days after ovulation — from your ovulation date.
- Diaper CalculatorEstimate how many diapers a baby needs over a period, and the typical diaper size for the baby's weight.
- Sobriety CalculatorCount the days since your quit date and total the money and time saved from your daily habit inputs.
- Cigarette Cost CalculatorCalculate what smoking costs you per day, month, year and decade from cigarettes per day and pack price.
- Alcohol Units CalculatorCalculate UK alcohol units and US standard drinks in any drink from its volume and ABV.
- Pack Years CalculatorCalculate smoking pack-years from packs per day and years smoked — arithmetic only.
- Walking, 3 mph — Calories Burned CalculatorA steady moderate pace — about 20 minutes per mile — that most people can sustain while talking in full sentences. Uphill grades, soft surfaces and walking poles all raise the cost above this level-ground value. The Compendium of Physical Activities lists Walking, 3 mph (moderate pace) at 3.5 METs: at 154 lb (70 kg) that is about 128 kcal in 30 minutes, 92 kcal of it above rest.
- Running, 6 mph — Calories Burned CalculatorA 10 min/mile pace — the classic easy-to-moderate training run. The Compendium value assumes continuous running on the level; walk breaks pull the session average down toward the walking values. The Compendium of Physical Activities lists Running, 6 mph (10 min/mile) at 9.8 METs: at 154 lb (70 kg) that is about 359 kcal in 30 minutes, 323 kcal of it above rest.
- Leisure Cycling, 10–11.9 mph — Calories Burned CalculatorA relaxed commuting or recreational pace on the flat. Headwinds, hills, stop-start traffic and a heavy upright bike all push the real cost above this calm-conditions value. The Compendium of Physical Activities lists Cycling, leisure 10–11.9 mph at 6.8 METs: at 154 lb (70 kg) that is about 249 kcal in 30 minutes, 213 kcal of it above rest.
- Leisure Swimming — Calories Burned CalculatorGeneral recreational swimming — mixed easy strokes, treading water and short rests at the wall, as a leisure session is actually swum rather than continuous laps. The Compendium of Physical Activities lists Swimming, leisurely general at 6 METs: at 154 lb (70 kg) that is about 220 kcal in 30 minutes, 183 kcal of it above rest.
- Weight Lifting (Vigorous) — Calories Burned CalculatorHeavy compound lifting done with short rests and high effort. The session average depends heavily on rest intervals — long rests between sets pull the real average well below this vigorous value. The Compendium of Physical Activities lists Weight lifting, vigorous effort at 6 METs: at 154 lb (70 kg) that is about 220 kcal in 30 minutes, 183 kcal of it above rest.
- Rowing Machine (Moderate) — Calories Burned CalculatorSteady ergometer work at a moderate effort — breathing hard but controlled, around 100 watts for many adults. Drag factor and technique change the cost at the same displayed pace. The Compendium of Physical Activities lists Rowing machine, moderate effort at 7 METs: at 154 lb (70 kg) that is about 257 kcal in 30 minutes, 220 kcal of it above rest.
- Elliptical Trainer — Calories Burned CalculatorModerate machine effort using the moving arms. Resistance and incline settings differ between machines, so treat this as the mid-range Compendium value rather than your console's estimate. The Compendium of Physical Activities lists Elliptical trainer, moderate effort at 5 METs: at 154 lb (70 kg) that is about 183 kcal in 30 minutes, 147 kcal of it above rest.
- Hiking — Calories Burned CalculatorDay hiking on trails without a heavy pack. Steep grades, rough ground and a loaded pack all cost noticeably more than this cross-country baseline. The Compendium of Physical Activities lists Hiking, cross country at 6 METs: at 154 lb (70 kg) that is about 220 kcal in 30 minutes, 183 kcal of it above rest.
- Hatha Yoga — Calories Burned CalculatorA gentle Hatha session of held poses, stretching and breathing. Power, vinyasa and hot yoga styles cost substantially more than this restorative baseline. The Compendium of Physical Activities lists Yoga, Hatha at 2.5 METs: at 154 lb (70 kg) that is about 92 kcal in 30 minutes, 55 kcal of it above rest.
- Jump Rope — Calories Burned CalculatorContinuous skipping at a moderate tempo, roughly 100–120 contacts per minute. At this intensity even short rests drop the average quickly, which is why rope work is usually done in intervals. The Compendium of Physical Activities lists Jump rope, moderate pace at 11.8 METs: at 154 lb (70 kg) that is about 433 kcal in 30 minutes, 396 kcal of it above rest.
- Stair Climbing — Calories Burned CalculatorClimbing stairs at a general pace, on a stair machine or real building stairs. Carrying a load, skipping steps or using the handrail all move the real cost away from this value. The Compendium of Physical Activities lists Stair climbing, general at 9 METs: at 154 lb (70 kg) that is about 330 kcal in 30 minutes, 293 kcal of it above rest.
- Kayaking — Calories Burned CalculatorModerate-effort paddling in calm conditions. Wind, current, waves and hull drag change the real energy cost substantially from one outing to the next. The Compendium of Physical Activities lists Kayaking, moderate effort at 5 METs: at 154 lb (70 kg) that is about 183 kcal in 30 minutes, 147 kcal of it above rest.
- Downhill Skiing — Calories Burned CalculatorModerate downhill skiing averaged the Compendium way, including lift rides and pauses; the active carving minutes alone cost more per minute than this blended figure. The Compendium of Physical Activities lists Skiing, downhill moderate at 5.3 METs: at 154 lb (70 kg) that is about 194 kcal in 30 minutes, 158 kcal of it above rest.
- Pilates — Calories Burned CalculatorA general mat Pilates session — controlled core and mobility work at low-to-moderate intensity. Reformer and advanced dynamic sessions trend higher. The Compendium of Physical Activities lists Pilates, general at 3 METs: at 154 lb (70 kg) that is about 110 kcal in 30 minutes, 73 kcal of it above rest.
- Aerobic Dancing (Zumba-style) — Calories Burned CalculatorGeneral aerobic dance of the kind used in fitness classes such as Zumba — continuous rhythmic whole-body movement at a moderate-to-vigorous effort for the full session. The Compendium of Physical Activities lists Dancing, general (e.g. Zumba-style aerobic dance) at 7.3 METs: at 154 lb (70 kg) that is about 268 kcal in 30 minutes, 231 kcal of it above rest.
- Housework (Moderate Effort) — Calories Burned CalculatorModerate-effort housework — mopping, vacuuming, scrubbing and carrying loads around the home. Light tidying and dusting cost roughly half this rate. The Compendium of Physical Activities lists Housework, moderate effort at 3.5 METs: at 154 lb (70 kg) that is about 128 kcal in 30 minutes, 92 kcal of it above rest.
- Walking, 3.5 mph (Brisk) — Calories Burned CalculatorA brisk 17-minute-mile pace — purposeful fitness walking that raises breathing noticeably while still allowing short sentences. This is the pace most walking-for-health guidance targets. The Compendium of Physical Activities lists Walking, 3.5 mph (brisk pace) at 4.3 METs: at 154 lb (70 kg) that is about 158 kcal in 30 minutes, 121 kcal of it above rest.
- Running, 5 mph — Calories Burned CalculatorA 12 min/mile jog — close to the walk-run transition for many adults. The Compendium still classifies continuous jogging at this speed as vigorous activity. The Compendium of Physical Activities lists Running, 5 mph (12 min/mile) at 8.3 METs: at 154 lb (70 kg) that is about 304 kcal in 30 minutes, 268 kcal of it above rest.
- Running, 8 mph — Calories Burned CalculatorA 7.5 min/mile pace — a strong tempo effort for trained runners. The MET value climbs steeply with speed here, so pick the listed speed closest to your actual pace. The Compendium of Physical Activities lists Running, 8 mph (7.5 min/mile) at 11.8 METs: at 154 lb (70 kg) that is about 433 kcal in 30 minutes, 396 kcal of it above rest.
- Running, 10 mph — Calories Burned CalculatorA 6 min/mile pace — fast running that only well-trained runners sustain. The Compendium value assumes continuous level running; intervals with recoveries average lower. The Compendium of Physical Activities lists Running, 10 mph (6 min/mile) at 14.5 METs: at 154 lb (70 kg) that is about 532 kcal in 30 minutes, 495 kcal of it above rest.
- Cycling, 12–13.9 mph — Calories Burned CalculatorA moderate road pace, typical of a fit recreational rider on the flat. Riding in a group and drafting lowers the real cost below this solo-rider value. The Compendium of Physical Activities lists Cycling, 12–13.9 mph at 8 METs: at 154 lb (70 kg) that is about 293 kcal in 30 minutes, 257 kcal of it above rest.
- Cycling, 16–19 mph (Fast) — Calories Burned CalculatorA fast club-ride pace. Aerodynamic drag dominates at this speed, so riding position, wind and drafting change the cost more than the speed band alone suggests. The Compendium of Physical Activities lists Cycling, 16–19 mph (fast) at 12 METs: at 154 lb (70 kg) that is about 440 kcal in 30 minutes, 403 kcal of it above rest.
- Swimming Laps (Vigorous) — Calories Burned CalculatorContinuous freestyle laps at a vigorous effort — the pool equivalent of a hard run. Stroke efficiency is the largest individual variable in swimming, so less efficient swimmers burn more at the same speed. The Compendium of Physical Activities lists Swimming laps, freestyle vigorous at 9.8 METs: at 154 lb (70 kg) that is about 359 kcal in 30 minutes, 323 kcal of it above rest.
- Rowing Machine (Vigorous) — Calories Burned CalculatorHard ergometer work at a vigorous effort, around 150 watts. The Compendium bands rowing by power output rather than feel, which is why the moderate and vigorous pages differ by a fixed step. The Compendium of Physical Activities lists Rowing machine, vigorous effort at 8.5 METs: at 154 lb (70 kg) that is about 312 kcal in 30 minutes, 275 kcal of it above rest.
- Tennis (Singles) — Calories Burned CalculatorSingles tennis played continuously, including the movement between points. Long pauses, doubles play or slow courts lower the average; rally-heavy baseline play raises it. The Compendium of Physical Activities lists Tennis, singles at 8 METs: at 154 lb (70 kg) that is about 293 kcal in 30 minutes, 257 kcal of it above rest.
- Shoveling Snow — Calories Burned CalculatorShoveling snow by hand at a moderate effort. Wet, heavy snow, deeper accumulation and throwing the snow further all raise the cost — and the strain on the arms, back and heart. The Compendium of Physical Activities lists Shoveling snow, moderate effort at 6 METs: at 154 lb (70 kg) that is about 220 kcal in 30 minutes, 183 kcal of it above rest.
- Sleep Calculator: Wake Up at 5:00 AMIf you need to wake up at 5:00 AM, work backwards in 90-minute sleep cycles: be in bed by 7:45 PM for six cycles (9 hours of sleep), 9:15 PM for five cycles (7 hours 30 minutes), or 10:45 PM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits the pre-dawn crowd: bakers, healthcare and warehouse shift workers starting at 6 or 7, long-distance commuters, and the 5 AM workout club.
- Sleep Calculator: Wake Up at 5:30 AMIf you need to wake up at 5:30 AM, work backwards in 90-minute sleep cycles: be in bed by 8:15 PM for six cycles (9 hours of sleep), 9:45 PM for five cycles (7 hours 30 minutes), or 11:15 PM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits early commuters with a train or a 45-minute drive, parents who want a quiet half hour before children wake, and runners fitting miles in before work.
- Sleep Calculator: Wake Up at 6:00 AMIf you need to wake up at 6:00 AM, work backwards in 90-minute sleep cycles: be in bed by 8:45 PM for six cycles (9 hours of sleep), 10:15 PM for five cycles (7 hours 30 minutes), or 11:45 PM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits the classic work-and-school start: office workers with an 8 or 9 AM start plus a commute, and households getting children to school by 7:30–8.
- Sleep Calculator: Wake Up at 6:30 AMIf you need to wake up at 6:30 AM, work backwards in 90-minute sleep cycles: be in bed by 9:15 PM for six cycles (9 hours of sleep), 10:45 PM for five cycles (7 hours 30 minutes), or 12:15 AM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits a slightly gentler school-run and commute schedule, and remote workers who like a morning routine before a 9 AM first call.
- Sleep Calculator: Wake Up at 7:00 AMIf you need to wake up at 7:00 AM, work backwards in 90-minute sleep cycles: be in bed by 9:45 PM for six cycles (9 hours of sleep), 11:15 PM for five cycles (7 hours 30 minutes), or 12:45 AM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits the most common alarm setting in the US: standard 9-to-5 workers with a short commute, hybrid workers, and older students.
- Sleep Calculator: Wake Up at 7:30 AMIf you need to wake up at 7:30 AM, work backwards in 90-minute sleep cycles: be in bed by 10:15 PM for six cycles (9 hours of sleep), 11:45 PM for five cycles (7 hours 30 minutes), or 1:15 AM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits remote and hybrid workers, university students with 9 AM lectures, and parents whose school run starts after 8.
- Sleep Calculator: Wake Up at 8:00 AMIf you need to wake up at 8:00 AM, work backwards in 90-minute sleep cycles: be in bed by 10:45 PM for six cycles (9 hours of sleep), 12:15 AM for five cycles (7 hours 30 minutes), or 1:45 AM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits later-start professionals, freelancers, students, and anyone whose first commitment is 9:30 or later.
- Sleep Calculator: Wake Up at 9:00 AMIf you need to wake up at 9:00 AM, work backwards in 90-minute sleep cycles: be in bed by 11:45 PM for six cycles (9 hours of sleep), 1:15 AM for five cycles (7 hours 30 minutes), or 2:45 AM for four cycles (6 hours) — each time allowing 15 minutes to fall asleep. This wake time suits night-shift workers sleeping in reverse, hospitality and retail staff on late rosters, teenagers on school holidays, and committed night owls.