Fitness

About Our Fitness Calculators

Our fitness calculators give runners, lifters, walkers and anyone trying to change their body composition the numbers behind their training. They help you set a calorie target, see what a workout actually burned, train in the right heart rate zone and choose sensible weights for strength sessions. Instead of guessing, you can plan a programme around your own age, weight and activity level and track whether it is working.

Most popular tools

• TDEE Calculator — Estimates the total calories you burn in a day, including activity.
• Calorie Calculator — Suggests a daily intake to lose, maintain or gain weight.
• Calorie Deficit — Shows how large a deficit you need for your target rate of weight loss.
• Calories Burned Calculator — Estimates the energy used by a given activity and duration.
• Body Fat Calculator — Estimates body fat percentage from simple tape measurements.
• Heart Rate Zone Calculator — Maps out your training zones from easy recovery to maximum effort.
• 1 Rep Max Calculator — Predicts your one-rep max from a set of several reps.
• Pace Calculator — Links distance, time and pace for runs and races.

How to choose the right calculator

• Energy balance: TDEE, Calorie, Calorie Deficit, Calories In vs Calories Out and the Weight Loss Timeline Calculator.
• Activity burn: walking, swimming, jump rope, yoga, push-up, sit-up and wall sit calculators.
• Cardio: Heart Rate Zone, Resting and Recovery Heart Rate, VO2 Max Estimator, Pace, Cycling Distance and Steps to Miles.
• Strength and body composition: 1 Rep Max, Workout Volume, Body Fat and Muscle Mass.

Quick answers

What is the difference between BMR and TDEE? BMR is what your body burns at complete rest. TDEE multiplies that by an activity factor, so it is the figure to base your eating on.

How big should a calorie deficit be? A common guideline is about 500 calories a day, which works out to roughly 0.5 kg (1 lb) a week. Progress usually slows as you get lighter, so recalculate every few kilos.

How is a one-rep max estimated? The Epley formula is weight × (1 + reps ÷ 30). Lifting 100 kg for 5 reps suggests a max of about 117 kg.

All of these fitness calculators are free, run in your browser and need no sign-up. Results are estimates; check with a doctor before starting an intense new programme.