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Fitness Calculators

Track your physical performance and exercise intensity with fitness tools like VO₂ max and one-rep max calculators. Ideal for improving strength, endurance, and workout planning.

Grip Strength

Use the Grip Strength Estimator to assess muscular strength in your hands and forearms. Based on age, gender, and measured grip force (via dynamometer), this calculator helps evaluate your strength level and compares it to standardized norms — a key indicator of overall functional fitness and longevity.

Plank Test Duration

Use the Plank Test Duration Calculator to assess your core strength and endurance based on how long you can hold the plank position. This simple yet powerful test gives insight into your fitness level and compares your result against age- and gender-based norms.

Vertical Jump Test

Use this Vertical Jump Test Calculator to estimate your lower-body explosive power and athletic potential. By entering your jump height, it calculates vertical power output and compares results to age- and gender-based standards. Ideal for athletes in sports like basketball, volleyball, and football.

VO₂Max (Direct Formula)

Use this VO₂Max Calculator to estimate your aerobic capacity with two popular direct formulas: Cooper 12-minute test and Uth–Sørensen–Overgaard–Pedersen (USOP) method based on heart rates. Choose your method and get a fast, accurate assessment of cardiovascular endurance — ideal for runners, athletes, and fitness tracking.

Step Length

Calculate your average step length and steps per kilometer using your height and gender. This tool helps you estimate how many steps you take in a kilometer and calibrate fitness trackers, pedometers, or manual logs. Perfect for walkers, runners, and anyone tracking distance via steps.

Fitness Age Estimator

Estimate your fitness age — a reflection of your physical capacity compared to your actual age — using your resting heart rate, activity level, and other health metrics. This tool gives you a general idea of how “young” or “old” your cardiovascular system is based on fitness habits.

Race Time Predictor

Estimate your future race performance with the Race Time Predictor using the Riegel formula. Enter your recent race time and distance, and predict how long it would take to run longer (or shorter) races. Ideal for 5K, 10K, half-marathon, or marathon planning based on real performance.

Running Pace

Use the Running Pace Calculator to determine your average pace per kilometer or mile based on your distance and total time. Perfect for runners, joggers, and race planners — this tool helps track training intensity, estimate finish times, and fine-tune your race strategy.

Body Surface Area

Use this BSA Calculator to estimate your Body Surface Area — a key metric in medical dosing, nutritional needs, and fluid management. Based on your height and weight, the calculator applies standard formulas to give results in square meters (m²). Widely used in clinical practice, oncology, and critical care.

Resting Heart Rate

Use this calculator to assess your cardiovascular fitness based on your resting heart rate (RHR). A lower RHR often indicates better heart efficiency and aerobic fitness. By entering your resting heart rate and age, you’ll get an estimate of your fitness category — from poor to athlete level.

Heart Rate Zones

Use the Heart Rate Zones Calculator to determine your optimal training intensities. By entering your age and resting heart rate, you can calculate your personalized heart rate zones for fat burn, endurance, cardio, and peak performance. Ideal for runners, cyclists, and fitness enthusiasts aiming to train smarter.

Cooper Test

Use the Cooper Test Calculator to estimate your VO₂Max and assess aerobic endurance based on the distance you run in 12 minutes. Designed by Dr. Kenneth Cooper, this test is widely used in military, athletic, and fitness assessments. Just enter the distance you covered, and get your fitness level in seconds.

Power-to-Weight Ratio

Use the Power-to-Weight Ratio Calculator to evaluate your strength or speed performance relative to your body weight. Whether you're a cyclist, runner, or powerlifter, this tool helps you understand how efficiently you convert weight into power or force. Ideal for performance analysis and competition comparison.

Strength Standards

Discover how your lifting performance compares to others with our Strength Standards by Weight Class calculator. It shows strength levels (from untrained to elite) based on body weight, gender, and lift type (bench press, squat, deadlift, overhead press). Ideal for goal setting, progress tracking, and evaluating your strength relative to standards.

Wilks Score

Use the Wilks Score Calculator to compare powerlifting performance across different body weights. By entering your gender, total lifted weight, and bodyweight, this tool estimates your Wilks coefficient — a standardized score that allows lifters of all sizes to be fairly compared. Widely used in powerlifting competitions and training analysis.

Bench Press 1RM

Estimate your one-rep max (1RM) for the bench press using this calculator. By entering the weight lifted and the number of reps performed, you can calculate the maximum amount of weight you can lift for one repetition. This tool is useful for strength athletes, bodybuilders, and trainers to assess and plan workout intensity.

Beep Test VO2Max

Estimate your aerobic capacity with the Beep Test VO2Max Calculator. Enter your level and number of shuttles to determine your maximal oxygen uptake (VO2Max) based on your performance in the Beep Test — a progressive 20-meter shuttle run. Useful for athletes, fitness trainers, and anyone tracking cardiovascular endurance.

Fat-Free Mass Index

This calculator estimates your Fat-Free Mass Index (FFMI), a measure of muscle mass relative to height, often used in fitness and bodybuilding. It calculates lean body mass and adjusts FFMI based on a standardized height of 1.8 m (5 ft 11 in) to compare physiques across individuals.

Burned Calories

This calculator estimates how many calories you burn based on your weight, number of steps, stride length, and distance covered. It's a simple and effective tool for tracking energy expenditure during walking or running activities.

Activity Points

This calculator helps you estimate activity points earned from physical exercises based on your weight, the duration of the activity, and an intensity factor. Commonly used in fitness tracking and programs like Weight Watchers, it offers a simple way to measure exercise impact on your daily routine.