Fitness & Sports Calculators
Body composition, workouts, running, and athletic performance.
U.S. Army Body Fat Calculator (AR 600-9 Standard)
Calculate military body fat percentage and assess compliance with official U.S. Army Regulation AR 600-9 standards.
BMI Calculator
Check your Body Mass Index (BMI) according to official World Health Organization (WHO) standards.
Body Adiposity Index Calculator (BAI Bergman Formula)
Calculate your Body Adiposity Index (BAI) using Dr. Bergman's formula based on height and hip circumference—no scale required!
Body Fat Percentage Calculator (Clinical Multi-Method)
Calculate your body fat percentage using 3 validated clinical methods (U.S. Navy, Deurenberg BMI, and YMCA).
Calories Burned by Activity Calculator (Official METs)
Accurately calculate calories burned during workout sessions using official Metabolic Equivalents (METs) from the Compendium of Physical Activities.
Creatine Dosing Calculator (Loading & Maintenance ISSN)
Calculate your exact daily creatine monohydrate dosing for loading and maintenance phases based on ISSN guidelines.
FFMI Calculator (Normalized Fat-Free Mass Index)
Calculate your Fat-Free Mass Index (FFMI) and height-normalized FFMI to evaluate your natural muscular potential based on Kouri et al.
Golf Handicap Calculator (WHS Score Differential)
Calculate Golf Score Differential for a round following World Handicap System ($WHS / USGA$) standards.
Healthy Weight Range Calculator (WHO Standards)
Calculate your minimum, optimal midpoint, and maximum healthy body weight range based on World Health Organization (WHO) standards.
Running Heart Rate Zones Calculator (LTHR Joe Friel Method)
Calculate running-specific pulse zones based on your Lactate Threshold Heart Rate (LTHR) using Joe Friel's official methodology.
Ideal Body Weight Calculator (5 Clinical Formulas & Frame Size)
Calculate your ideal body weight target using 5 clinical medical formulas (Devine, Robinson, Miller, Hamwi, and WHO) adjusted for frame size.
Lean Body Mass Calculator (LBM - 3 Medical Formulas)
Calculate your fat-free Lean Body Mass (LBM) comparing 3 validated clinical medical equations (Boer, Hume, and James).
One Rep Max Calculator (1RM - 7 Sports Formulas)
Calculate your theoretical maximum strength (1RM) and workout intensity percentages using 7 validated sports science formulas.
Running Pace Calculator
Calculate running pace (min/km or min/mile), total time, or distance for workouts and marathons.
Running Race Time Predictor Calculator (Riegel Formula 5K to 42K)
Predict expected race finish times and paces for 5K, 10K, Half Marathon, and Full Marathon using Riegel's endurance formula.
Target Heart Rate Calculator (Karvonen & Tanaka Methods)
Calculate your 5 cardiovascular training zones and maximum heart rate using Karvonen Heart Rate Reserve and Tanaka formulas.
Target Weight Time Calculator (Estimated Goal Date)
Calculate exact weeks, days, and calendar date required to reach your target body weight based on your daily calorie deficit.
Treadmill Incline Pace Calculator (Equivalent Outdoor Pace)
Calculate equivalent outdoor running pace (min/km) by adjusting treadmill speed and incline gradient based on the Jones & Doust study.
VO2 Max Calculator (Rockport 1-Mile Walk & Cooper Tests)
Calculate maximum oxygen consumption (VO2max in ml/kg/min) and aerobic fitness tier using Rockport 1-Mile Walk or Cooper 12-Minute Run tests.
Wilks & IPF GL Calculator (Relative Powerlifting Strength)
Calculate your Wilks Score and official IPF GL points to compare relative strength in powerlifting across body weight classes.