Fitness tools

Estimate body fat percentage using the US Navy measurement method. Supports metric and imperial inputs.

Estimate your 1RM from a sub-max set using the Epley formula. Includes a full loading percentage table.

Calculate running pace, finish time, or distance from any two known values. Includes race finish time estimates.

Estimate your daily maintenance calories and targets using TDEE and goals.

Calculate Body Mass Index with interpretation and healthy range reference.

Calculate daily protein, carbohydrate, and fat targets based on your goals.

Estimate your daily water needs based on weight, activity level, and climate.

Calculate your recommended daily protein intake in grams based on body weight and fitness goal.

Calculate the best bedtime or wake-up time based on 90-minute sleep cycles.

Find your exact age in days, weeks, and months — with a live seconds counter since your birth.

Calculate your 5 training heart rate zones from your age and optional resting heart rate.

Split your daily protein goal across meals with equal or custom distribution options.

Estimate calories burned by activity type, body weight, and duration. MET-based calculation.