💪 46 Calculators · 13 Topics · Updated April 2026
Fitness Calculators
Free fitness calculators for strength training, running, cycling, and exercise planning. Estimate one-rep max, running pace, heart rate zones, and calories burned.
Train smarter with data. These fitness calculators help you estimate your one-rep max for strength programming, dial in your running pace for race goals, find your target heart rate zones, and track calories burned across different activities. Based on established exercise science formulas like the Epley equation for 1RM.
Most Popular
One Rep Max Calculator
Estimate your one-rep max (1RM) for any exercise using the Epley formula.
Running Pace Calculator
Calculate your running pace per mile or kilometer from distance and time.
Heart Rate Zone Calculator
Calculate your target heart rate training zones based on maximum heart rate.
Walking Calorie Calculator
Calculate calories burned walking based on distance, speed, weight, and terrain.
Bench Press Standards
See where your bench press stacks up based on body weight and experience level.
VO2 Max Calculator
Estimate your VO2 max (maximal oxygen uptake), a key indicator of cardiovascular fitness.
Browse by Topic
Strength
16 calculatorsEstimate your one-rep max using the Epley formula, and compare your bench press, squat, and deadlift to strength standards by body weight and experience level.
Bench Press Standards
See where your bench press stacks up based on body weight and experience level.
Deadlift Standards
See where your deadlift stacks up based on body weight and training experience.
One Rep Max Calculator
Estimate your one-rep max (1RM) for any exercise using the Epley formula.
Squat Standards
See where your squat stacks up based on body weight and training experience.
Bench Press Max Calculator
Estimate bench press one-rep max from submaximal lifts.
Squat Max Calculator
Estimate squat one-rep max from submaximal lifts.
Deadlift Max Calculator
Estimate deadlift one-rep max from submaximal lifts.
Barbell Plate Math Calculator
Per-side plate combination for a target weight.
DOTS Strength Score Calculator
Modern replacement for Wilks.
Strength-to-Weight Ratio
Lift weight divided by bodyweight.
Pushup Fitness Test Calculator
Score vs age and sex norms.
Pullup Strength Standards
Beginner through elite pullup targets.
Deadlift Strength Standards Calculator
Deadlift benchmark by bodyweight.
Squat Strength Standards Calculator
Squat benchmark by bodyweight.
Bench Press Standards Calculator
Bench benchmark by bodyweight.
Powerlifting Total Calculator
Squat + bench + deadlift.
Cardio
10 calculatorsCalculate running pace from distance and time, convert between pace and speed, estimate VO2 max, and calculate calories burned walking, cycling, and swimming.
Cycling Calorie Calculator
Calculate calories burned cycling based on distance, speed, and weight.
Pace to Speed Converter
Convert running pace (min/mile or min/km) to speed (mph or kph).
Running Pace Calculator
Calculate your running pace per mile or kilometer from distance and time.
Swimming Calorie Calculator
Calculate calories burned swimming based on stroke type, duration, and body weight.
VO2 Max Calculator
Estimate your VO2 max (maximal oxygen uptake), a key indicator of cardiovascular fitness.
Walking Calorie Calculator
Calculate calories burned walking based on distance, speed, weight, and terrain.
Recovery Heart Rate Calculator
Recovery score at 1 minute post-workout.
Cycling Watts Calculator
Estimated watts from speed.
Swimming Pace Calculator
Pace per 100m.
Rowing Watts Calculator
Average watts from split pace.
Exercise
1 calculatorPowerlifting
1 calculatorGoals
1 calculatorRunning
5 calculatorsMarathon Pace Calculator
Calculate target paces for marathon and half-marathon.
Running Training Pace Calculator
Easy, tempo, and interval paces from a race time.
Marathon Finish Time Predictor
Marathon projection from a half-marathon time.
Race Time Equivalence Calculator
Equivalent times across 5K, 10K, half, full marathon.
Lap Split Calculator
Even splits to hit a goal race time.
Cycling
3 calculatorsSwimming
1 calculatorRowing
1 calculatorFitness
4 calculatorsClimbing
1 calculatorWalking
1 calculatorFrequently Asked Questions
How is one-rep max calculated?
We use the Epley formula: 1RM = Weight × (1 + Reps/30). It's most accurate for sets of 3-10 reps. For example, if you bench 185 lbs for 5 reps, your estimated 1RM is 185 × (1 + 5/30) = 216 lbs. Use this for programming training percentages, not for attempting actual maxes without a spotter.
What heart rate zone should I train in?
It depends on your goal. Zone 2 (60-70% of max HR) is best for building aerobic base and burning fat. Zone 3-4 (70-90%) improves race performance. Zone 5 (90-100%) is for short, intense intervals. Most recreational athletes should spend 80% of training time in Zone 2.
How many calories does walking burn?
Roughly your body weight (in kg) multiplied by distance (in km). A 160-lb (73 kg) person walking 3 miles (4.8 km) burns approximately 350 calories. Speed matters less than distance, faster walking burns only slightly more per mile than slower walking.