Fitness and training calculators
Numbers for the gym and the road: heart-rate training zones, strength estimates and the energy cost of activities, each from a named formula with its limits spelled out.
6 calculators
Calories burned calculator
Calories burned by activity from published MET values, showing the net figure trackers leave out, MET-minutes, and how the session reads against WHO guidance.
One-rep max (1RM) calculator
Estimate your one-rep max from a set taken close to failure. Seven published equations, the spread between them, and the load for every training percentage.
Heart rate zone calculator
Work out your five heart rate training zones from age and resting pulse, with Tanaka, Gellish and 220 minus age compared and the error band stated.
VO₂ max calculator
Estimate VO2 max from a heart rate ratio, a 12-minute run, a one-mile walk or a 1.5-mile test, each with the error band its own paper published.
Walking Calorie Calculator
Estimate walking calories from 2011 Compendium METs, kilometres, steps and the share of a WHO 150-minute, 500 MET-minute week. Treat a MET as plus or minus 20%.
Running Calorie Calculator
Estimate running calories from Compendium METs by pace: gross and net kcal, kilometres and kcal per km. Same sources as the walking tool. Plus or minus 20%.
Guides that explain these numbers
- Heart rate zones, explained properly
- How to estimate your one rep max
- What a MET is, and how calories burned is estimated
- Alcohol and the calorie budget
Every formula on these pages is written out with its primary source on the methodology page. Results are informational. See the medical disclaimer.