Free fitness calculators

Enter your sex, age, height and weight, and add body fat if you know it, to get your basal metabolic rate.

Enter your stats, activity level and training age, then pick a lean, standard or aggressive surplus.

Enter your stats and pick how fast you want to lose.

Enter a daily calorie target, or your stats and a goal, and the calculator works out how many grams of protein, fat and carbohydrate to eat.

Enter your body weight, goal and how active you are.

Enter your sex, age, height, weight and how active you are, and add body fat if you know it.

Enter your body weight, how long you train and how hot it is.

Enter your height and weight to get your BMI, the WHO weight category it falls into and the healthy weight range for your height.

Enter your weight, body fat percentage, training age and sex.

Enter your height, weight and body fat percentage.

Enter your current weight, goal weight and how fast you plan to lose it, and you get the number of weeks it will take and the calendar date you should reach it.

Enter your height and sex to see your ideal weight from four medical formulas side by side, plus the healthy BMI weight range for your height.

Enter your height, weight and sex to see lean body mass from three validated formulas, or enter a body fat percentage for a direct calculation.

Enter a few tape measurements: waist, neck and height for men, plus hip for women, and your weight.

Enter your waist circumference and height in the same units.

Enter your waist and hip circumference in the same units.

Enter your starting weight and current weight and you get the percentage you've lost, not just the kilograms.

Enter the weight and reps from your last hard bench press set to estimate your one rep max and get a percentage table for programming, then check it against the strength standards further down the page..

Enter the weight and reps from your last hard deadlift set to estimate your one rep max and get a percentage table for programming, then check it against the strength standards further down the page..

Enter your body weight, sex and total, or a single lift, to get your DOTS score, the formula USA Powerlifting, USPA and most federations outside the IPF use to compare strength across body weights.

Enter the weight you lifted and how many reps you got, then pick a formula.

Enter the weight you want on the bar, your bar weight and the plates you have.

Enter the weight, reps and RPE of a set you just did.

Enter the weight and reps from your last hard squat set to estimate your one rep max and get a percentage table for programming, then check it against the strength standards further down the page..

Enter the weight you are working up to and your bar.

Choose light or vigorous effort, enter your weight and how long you trained, and get calories burned for a resistance session.

Enter your sex, age, weight, average heart rate and session length, and get an estimate of calories burned.

Pick an activity, enter your weight and how long you did it, and get calories burned using the MET value for that exact activity.

Enter how far you ran in the 12 minute Cooper test, in metres or miles, and the sex and age you want it scored against.

Choose your cycling effort, enter your weight and how long you rode, and get calories burned for that intensity.

Enter your weight and how long you spent on the elliptical and get calories burned using a moderate effort MET value.

Enter your age and you get the classic 60 to 70 percent max heart rate "fat burning zone" in beats per minute.

Enter your age, and your resting heart rate if you want the more precise Karvonen method.

Choose cross country hiking or hiking with a loaded backpack, enter your weight and how long you were out, and get calories burned using MET values.

Choose your skip rate, enter your weight and how long you jumped, and get calories burned for that pace.

Enter your age and pick a formula: Tanaka, Fox, Gellish or Nes.

Enter a recent race distance and finish time and the calculator predicts your times for 5K, 10K, half marathon and marathon using the Riegel formula.

Choose your running pace, enter your weight and how long you ran, and get calories burned for that exact speed.

Enter any two of distance, time and pace and the calculator solves for the third, in minutes per kilometre or per mile.

Enter your step count, weight and walking pace, using your height or a known stride length to work out distance, and this calculator gives you calories burned.

Enter how many steps you walked and your height, or a stride length you have already measured, and this calculator converts it to a distance in kilometres.

Enter your step count and your height, or a stride length you already know, and this calculator converts it to miles walked.

Enter your height and sex for a quick estimate, or walk a measured distance and count your steps for an exact figure.

Choose your swimming effort, enter your weight and how long you swam, and get calories burned for that pace.

Pick the Cooper 12 minute run, the resting heart rate ratio, or the Rockport one mile walk, then enter what you measured.

Choose your walking pace, enter your weight and how long you walked, and get calories burned for that exact speed.

Enter your age, and your resting heart rate for the more precise Karvonen method.