Step Length
Estimate your step length and steps per kilometer from your height and selected gender. Enter your height in centimeters to get both results.
Beauty Calculators: Hair, Face and Body Metrics
Explore calculators for appearance, body measurements, fitness and everyday wellness. Use Hair Density and Hair Growth to estimate hair-related measurements, or try Face Shape Detector and Golden Ratio Face to explore facial proportions. Sunscreen Amount and SPF UVB Protection help you plan sun care.
For a broader view of your body and habits, try Body Fat, Waist to Hip Ratio, Daily Protein Intake and Running Pace. These tools are for anyone tracking personal goals, comparing measurements or planning a routine. Their results are estimates, not medical assessments or standards of beauty.
Fitness 52
Plank Test Duration
Enter your plank hold time in seconds and select Male or Female to see a core endurance rating based on the calculator’s time thresholds.
Vertical Jump Test
Calculate jump height, estimated power output, and a fitness score from your body weight, standing reach, jump reach, and selected gender.
Bench Press 1RM
Estimate your bench press one-rep max from the weight you lifted in kilograms and the number of reps you completed.
Body Surface Area
Estimate body surface area in square meters using your height in centimeters and weight in kilograms. The calculator uses the Du Bois formula.
Grip Strength
Enter your age, select Gender, and provide a dominant-hand dynamometer reading in kg to see whether this calculator rates your grip strength Poor, Average, or Excellent.
Race Time Predictor
Predict a race finish time from a completed race. Enter your previous race distance and time, then choose the target distance in kilometers.
Activity Points
Estimate activity points from your weight, workout duration, exercise level, and points plan. Enter your weight in kg or pounds and choose the settings that match your workout.
Push-Up Test
Enter the number of push-ups you can do in a row, your age, and your sex to see how your upper-body muscular endurance compares with widely used age-group fitness benchmarks.
Beep Test VO2Max
Estimate VO₂max from your 20-meter beep test result. Enter your gender, age, final level, and number of shuttles completed at that level to see an aerobic fitness estimate and rating.
Cycling Power Required
Find out how many watts you need to ride at a given speed. Enter rider+bike mass, speed, road grade, wind, drag area and rolling resistance to see your total power and where each watt goes.
Fitness Age Estimator
Estimate a fitness age from your chronological age, resting heart rate, and VO₂ max. Enter all three values to see the calculator’s simplified result in years.
Power-to-Weight Ratio
Calculate power-to-weight ratio in watts per kilogram. Enter your power output in watts and body weight in kilograms to compare power relative to body mass.
Wilks Score
Calculate a classic Wilks score from your gender, body weight, and combined squat, bench press, and deadlift total. Use the score to compare powerlifting totals across body weights.
Fat-Free Mass Index
Enter your weight, body fat percentage, and height to estimate FFMI and height-adjusted FFMI. Note: the calculator currently understates results when Metric is selected.
Cycling FTP
Estimate your functional threshold power (FTP) from the average power of an all-out 20-minute ride. Enter your test power in watts and get your FTP plus a suggested training value.
Cycling Power Zones
Enter your Functional Threshold Power (FTP) and instantly get your complete set of cycling training zones in watts, using either the classic 7-zone Coggan model or a simplified 5-zone scheme.
Treadmill Elevation Gain
Enter your treadmill distance (or speed and time) and the incline percentage to find out how much vertical climbing you did — in meters and feet, like a real hill.
Running Training Paces
Enter a recent race result (1 mile to marathon) or your current threshold pace and get target paces for recovery, easy, tempo and interval (VO2 max) workouts in min/km and min/mi.
Swimming Pace
Enter your swim time and either the number of pool lengths or the total distance, and this calculator gives your pace per 100 m or 100 yd, average time per length and total distance in both units.
Aerobic Decoupling
Calculate aerobic decoupling (Pw:Hr or Speed:Hr) by comparing the efficiency factor of the two halves of a steady workout. Enter your average power or speed and heart rate for each half to see how much your heart rate drifted.
Burned Calories
Estimate the calculator’s calories-burned result from your weight, walking distance, and selected pace. Enter your weight and distance, choose their units, then select a pace.
Critical Swim Speed
Find your Critical Swim Speed (CSS) from two time-trial swims, typically 200 and 400 m or yd. Enter both distances and times to get your CSS pace per 100 and a training pace guide.
Cycling Normalized Power
Enter your time-ordered power meter readings and the sampling interval to get normalized power, average power and the variability index, using the standard Coggan 30-second rolling average method.
Steps to Miles
Convert your daily step count into miles and kilometers. Enter your steps plus your height or step length, and see the distance you walked and how many steps make a mile.
Rockport Walk Test
Estimate your VO₂max from a brisk one-mile walk. Enter your age, weight, sex, walk time, and finishing heart rate to gauge your aerobic fitness.
Steps to Calories
Estimate how many calories you burn from walking or running by entering your step count, weight, height and pace. You can also find out how many steps it takes to burn a calorie goal.
Training Volume
Calculate your strength training volume load by entering the sets, reps and weight for each exercise in your session. The calculator totals the volume load in kg and lb and counts all completed repetitions.
Cycling Gear Speed
Enter your chainring and sprocket sizes, wheel circumference and cadence to instantly see your cycling speed in km/h and mph, plus gear ratio and distance per pedal revolution.
Running Cadence
Count your steps over a short timed interval and this calculator converts them into running cadence in steps per minute (SPM), plus strides per minute and time between steps.
Running Pace
Calculate your average running pace in minutes per kilometer. Enter your distance in kilometers and your total time in hours, minutes, and seconds.
Strength Standards
Compare a single-repetition bench press, squat, or deadlift with strength standards for the nearest body-weight class. Enter your gender, body weight, and lifted weight to see your level.
VO₂Max (Direct Formula)
Estimate VO₂ max from resting and maximal heart rates or your distance in a 12-minute run. Select a method and enter the measurements it requires.
Heart Rate TRIMP
Calculate the TRIMP (training impulse) of a workout from its duration, your average, resting and maximum heart rate. Enter the session details to quantify your training load and see how demanding the effort really was.
Grade-Adjusted Pace
Enter your pace on a hill and the slope's grade to find your grade-adjusted pace (GAP) — the flat-ground pace that equals the same effort, based on the Minetti energy-cost model.
HIIT Workout Duration
Work out exactly how long your HIIT session will last. Enter your work and rest intervals, rounds per set, number of sets and rest between sets to get total duration, active time, rest time and your work-to-rest ratio.
Swimming SWOLF
Calculate your SWOLF score — the standard measure of swimming efficiency. Enter the time and stroke count for each pool length, and get your average SWOLF plus a per-length breakdown.
Cycling Training Stress Score
Calculate the Training Stress Score (TSS) of any bike ride from its duration, normalized power, and your FTP. See how much fatigue a ride caused and how long recovery may take.
Golf Handicap
Calculate a WHS-style Handicap Index from 3–20 recent 18-hole rounds, or find your course handicap for a set of tees. Enter your adjusted gross scores and course ratings, or your current Handicap Index and tee ratings.
Heart Rate Zones
Estimate your maximum heart rate and five training zones from your age. Enter your age to see the bpm range for each zone.
Barbell Plates
Enter your target weight, your bar weight and the plate pairs you own, and this calculator shows the exact combination to load on each side of the barbell — the closest match without exceeding your target.
Rowing Split and Watts
Convert between rowing pace, speed and power. Enter a workout time and distance or a 500 m split to get your pace per 500 m, watts on the ergometer, and speed in km/h and mph.
Sweat Rate
Estimate how much you sweat during exercise by comparing your body weight before and after a workout. Enter your weights, exercise duration, and fluid intake to get your total sweat loss, sweat rate, and recommended drinking rate.
A Body Shape Index
Calculate your A Body Shape Index (ABSI) from waist circumference, height and weight. ABSI shows how much abdominal fat you carry relative to your overall body size, complementing BMI.
1.5-Mile Run VO₂Max
Estimate your VO₂max from your 1.5-mile (2.4 km) run time using the George et al. (1993) equation. Enter your minutes and seconds to see your aerobic fitness in mL/kg/min and METs.
Cooper Test
Estimate your VO₂ max from a 12-minute run. Enter the distance you covered in meters to see your estimated aerobic fitness in ml/kg/min.
Heart Rate Recovery
Calculate how fast your heart rate drops after exercise. Enter your peak heart rate and your heart rate after 1 and 2 minutes of rest to get your heart rate recovery value and fitness category.
Resting Heart Rate
Enter your resting heart rate in beats per minute to see the calculator’s fitness-level category. No age or sex information is required.
Creatine Loading
Calculate your creatine loading dose based on body weight. Enter your weight, loading dose per kg, loading days, and maintenance dose to get your daily amount, serving size, and total creatine needed.
Workload Ratio
Enter your weekly training loads and instantly get your acute:chronic workload ratio (ACWR), chronic baseline average, and injury-risk zone based on Gabbett's thresholds.
Cycling VAM
Calculate your cycling VAM (vertical ascent rate) — the elevation you gain per hour of climbing. Enter the height gained and your climbing time to see how your climbing performance compares.
Exercise Sodium Replacement
Estimate how much sodium you lose through sweat during a workout and how much you should replace. Enter your sweat rate, exercise duration, sweat sodium concentration and replacement fraction.
Appearance 38
Golden Ratio Face
Compare eight facial measurement ratios with the golden ratio. Enter the 12 distances shown in the calculator to see their average ratio and how many fall within the calculator’s target range.
Ideal Body Proportions
Enter your height to calculate eight height-based body circumference estimates, including chest, waist, arms, and legs. Use the results as proportions to examine, not prescribed targets.
Percentage Body Fat
Estimate body fat percentage from your gender selection, age, height, and weight. The calculator uses BMI and the Deurenberg formula; no body measurements are needed.
Hair Growth
Estimate how long it takes to grow your hair to a target length. Enter your current length, your goal and your monthly growth rate to get the time in months, weeks and an estimated date.
Full Body Analysis
Enter your measurements, age, resting heart rate, activity level, and fitness goal to estimate BMI, body composition, calorie needs, and training heart rate.
Waist to Height Ratio
Calculate your waist-to-height ratio from your waist circumference and height in centimeters. Select Male or Female to see the calculator’s interpretation.
Ideal Body Proportions
Estimate chest, waist, hip, arm, and other circumference targets from your wrist size. Select a unit system and enter your wrist circumference; metric input is recommended.
3-Point Body Fat
Estimate body fat percentage and lean body mass from your age, weight, and pectoral, abdominal, and thigh skinfold measurements. Enter each skinfold thickness in millimeters.
Shoulder to Waist Ratio
Enter your shoulder and waist circumferences in centimeters to calculate your shoulder-to-waist ratio and see the calculator’s V-shape rating.
Frame Size
Estimate your body frame size as small, medium, or large. Select Gender and enter your Height and Wrist circumference in centimeters.
Hair Density
Estimate your hair density in hairs per cm² (and per in²) from a counted sample of a known scalp area, then project the total hair count for any larger area such as the whole scalp.
Ideal Weight
Estimate weight from your height using the Robinson, Miller, Hamwi, and Devine formulas, plus two adult BMI reference weights. Select a unit system and gender, then enter your height.
Standards Height
Compare a height in centimeters with the calculator’s fixed reference average and range for men or women. Enter Gender, Date of Birth, and Height to see the difference from the average and your range status.
Hair Dye Quantity
Estimate how much hair dye, developer, and how many packages you need based on your hair length, thickness, and whether you are doing roots, a refresh, or a colour change.
BAI and BMI
Compare Body Adiposity Index (BAI) and Body Mass Index (BMI) using your hip circumference, height, and weight. Enter measurements in centimeters and kilograms to see both results.
Body Mass Index
Calculate your Body Mass Index (BMI) from your height in centimeters and weight in kilograms. See your BMI and its weight-range interpretation.
Body Fat
Estimate body fat percentage from your weight and body measurements. Choose a unit system and gender, then enter the measurements requested by the calculator.
Body Mass for Women
Estimate body fat percentage and lean body mass from your age, weight, and seven skinfold measurements taken with calipers.
Circumference Bodyfat
Estimate body fat percentage from your height, neck and waist measurements, plus hip circumference for women, using the U.S. Navy method.
Nail Growth
Estimate how many days your fingernails need to reach a target length. Enter your current nail length, the extra length you want, and your growth rate — optionally project your length on a future date.
Face Shape Detector
Enter your forehead, cheekbone, and jawline widths plus your face length to estimate your face shape from their proportions.
Bra Size
Estimate your bra size in US, UK or EU sizing from two tape measurements: a snug underbust circumference and a full bust circumference. Enter both in cm or inches and get band, cup and sister-size guidance.
Proportionality of Body
Compare your neck, upper arm, and lower leg circumferences with your hip circumference. Enter all four measurements in centimeters to calculate a body proportionality coefficient.
Perfume Bottle Lifespan
Estimate how long a perfume bottle will last based on its volume, the output per spray, sprays per use, and how often you wear it. Get total sprays, total wears, and weeks until empty.
Body Shape
Enter your bust, waist, high hip, and hip measurements to estimate your body shape. See your waist-to-hip ratio, measurement differences, and optional clothing ideas.
Body Mass For Men
Estimate body fat percentage and lean body mass with the Jackson–Pollock 7-site method for men. Enter your age, weight, and seven skinfold measurements.
SPF UVB Protection
Enter the SPF value from your sunscreen label to see what fraction of UVB radiation it blocks and transmits in idealized conditions, plus how to interpret the numbers correctly.
Hat Size
Convert your head circumference into US, UK and EU hat sizes, plus the head diameter and a general S–XL category. Enter your measurement in cm or inches and pick a sizing system.
Sunscreen Amount
Estimate how much sunscreen you need to cover your whole body, face, or a custom skin area, based on the medically recommended dose of 2 mg per cm². Enter your height and weight or face measurements to get the amount in grams, milliliters and teaspoons.
Waist to Hip Ratio
Calculate your waist-to-hip ratio from your waist and hip circumferences. Enter each measurement in centimeters or inches; you can use different units for the two fields.
Hair Transplant Grafts
Estimate how many hair transplant grafts you need. Enter the balding area to cover (cm² or in²), pick a target graft density, and get a low, typical and high graft count.
Body Adiposity Index
Estimate your Body Adiposity Index from your height and hip circumference. Select your units and gender to see the index and the calculator’s range classification.
UV Index Sunburn Time
Estimate how long your unprotected skin can take today's sun before burning. Enter the current UV index and your Fitzpatrick skin type to get your time to a sunburn-level UV dose.
Fitzpatrick Skin Type
Answer 10 questions about your eye, hair and skin color, ancestry and how your skin reacts to the sun to estimate your Fitzpatrick skin type (I–VI), with tailored sun-protection advice.
Army Body Fat
Estimate body fat using the Army one-site equation and compare it with the age-based limit. Enter your sex, age, body weight, and abdominal circumference.
Lean Body Mass
Estimate your lean body mass (LBM) from weight, height and sex using the Boer, James, Hume and Peters formulas, or get an exact value from your body fat percentage.
Sleep Efficiency
Enter your bedtime and wake time (or total hours in bed) plus the time you spent awake, and find out what percentage of your night in bed you were actually asleep — a key marker of sleep quality.
Sleep Debt
Enter your nightly sleep goal and how many hours you actually slept each night of the week. The calculator shows your total sleep debt or surplus, your average sleep, and a night-by-night breakdown.
Nutrition 27
Dukan Diet Phase
Estimate your BMI, the calculator’s target weight, and the lengths of three Dukan Diet phases. Enter your gender, age, weight, and height; Daily Activity does not affect the displayed results.
BEE and Total Energy Expenditure
Estimate basal energy expenditure (BEE) and total energy expenditure (TEE). Enter your weight, height, age, activity level, and any applicable stress or temperature factors.
Daily Protein Intake
Estimate a daily protein range from your body weight. Enter your weight in kilograms to see the result in grams per day.
Weight Gain Calorie and Protein
Estimate daily calories and protein for weight gain. Enter your gender, age, weight, height, and daily activity to see your targets and BMI.
Days for Weight Loss
Estimate how many days it may take to lose a chosen amount of weight. Enter the calories you plan to exclude each day and the kilograms you want to lose.
Daily Energy Expenditure
Estimate your Total Daily Energy Expenditure (TDEE) from gender, age, height, weight and activity level. Enter your details to calculate calories burned per day for maintenance, weight loss or gain.
Required Daily Calorie Intake
Estimate the daily calories you need to lose, maintain or gain weight. Enter your sex, age, height, weight, activity level and goal to get your calorie target, pace and projected goal date.
Daily Water Intake
Estimate daily drinking water from your weight. Enter your weight in kilograms to see the result in milliliters, US fluid ounces, and 250 ml glasses.
Average Calories Per Meal Per Day
Split a daily calorie target into meals and snacks. Enter your total calories, carbohydrate, protein and fat percentages, then choose a meal pattern to see calories and estimated macro grams for each eating occasion.
Basal Metabolic Rate
Estimate the calories your body burns at rest each day. Select Gender and enter your Age, Weight in kilograms, and Height in centimeters.
ProPoints Weight
Estimate a food’s ProPoints value from its protein, carbohydrates, fat, and fiber. Enter the grams of each nutrient for the portion you plan to eat.
Daily Sugar Intake
Estimate a daily free-sugar limit from your calorie intake. Enter your daily calories to see the limit in grams, calories from sugar, and approximate teaspoons.
Calorie of Food
Estimate calories, carbohydrates, protein, and fat for a food item. Select a food and enter how many listed serving sizes you want to calculate.
Race Fueling Gels
Estimate how many energy gels to carry on race day based on your expected finish time, hourly carb target, and the carbs in each gel, plus a suggested fueling interval.
Harris-Benedict Equation
Estimate your basal metabolic rate and total daily energy expenditure. Enter your weight, height, age, and activity level, then select the equation option that applies to you.
Caffeine Intake
Add up the caffeine from coffee, espresso, tea, energy drinks, cola and caffeine pills, and see how close you are to your daily limit. Enter what you drank today and pick a limit to get your total, breakdown and safety check.
Daily Carbohydrate Intake
Enter your total daily calories (kcal) to get recommended carbohydrate grams. The calculator returns a standard target (55% of calories), a lower weight-loss target (40%), and calories from carbohydrates.
Daily Fat Intake
Convert your daily calories to grams of fat. Shows a recommended range (25–30% of calories) and a lower range for weight loss (10–20%). Enter your daily calorie intake to get gram targets.
Katch-McArdle BMR
Estimate your basal metabolic rate with the Katch-McArdle formula. Enter your lean body mass, or use your body fat percentage or weight and height to estimate it.
Keto Macros
Enter your sex, age, height, weight, body fat, activity level and goal to get your personal keto macros: daily calories plus net carb, protein and fat targets in grams, per day and per meal.
Macros
Estimate daily calories and protein, carb, and fat targets from your age, sex, height, weight, activity, goal, and preferred calorie split.
Daily Points Plus Allowance
Estimate your Daily PointsPlus Allowance from age, height, weight and gender. Enter your unit system, gender, age, height and weight to get a daily PointsPlus target (rounded and limited to 29–71).
Weight Loss %
Calculate what percentage of your body weight you have lost since your starting weight, see your average weekly rate, track progress toward a goal weight, and view your weigh-ins on a chart. Just enter your starting and current weights.
Net Carbs
Enter the total carbohydrates, fiber, and sugar alcohols from a nutrition label to find the net carbs per serving and for the whole package or recipe.
Daily Fiber Intake
Estimate how much fiber you should eat per day based on your calorie target, using the USDA guideline of 14 g per 1,000 kcal. Enter your daily calories and any fiber already eaten to see your remaining target.
Turkey Club Sandwich
Estimate calories, calories from fat, and kilojoules for turkey club sandwiches. Enter the number of sandwiches you ate; the calculator uses a fixed estimate of 500 dietary calories per sandwich.
Daily Vitamin Requirement
View daily vitamin and mineral reference amounts by age and gender. For women aged 18 to 59, you can also select pregnancy or lactation.
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