Army Body Fat Calculator
Calculate body fat with the official U.S. Army ABCP formula. Height, neck, waist method. Free calculator.
Bench Press Standards Calculator
Compare your bench press to strength standards. Body weight ratio, percentile, and level. Free bench press calculator.
Body Fat Percentage Calculator
Calculate body fat percentage with the Navy method. Just neck, waist, and hip measurements. Free body fat calculator.
Calories Burned by Activity Calculator
Calculate calories burned by activity, duration, and body weight. 100+ exercises and activities. Free calorie burn calculator.
Heart Rate Zone Calculator
Calculate heart rate training zones by age and max HR. 5 zones for fat burn, endurance, and performance.
Macro Split Calculator
Calculate daily macro targets — protein, carbs, fat in grams. By calorie goal, diet type, and fitness goal.
One Rep Max (1RM) Calculator
Calculate your one rep max (1RM) from any rep range. Bench press, squat, deadlift. Free 1RM calculator.
Running Pace Calculator
Calculate running pace, time, and distance. Min/mile, min/km, mph conversions. Free pace calculator for runners.
Running Pace Converter
Convert running pace between min/mile, min/km, and mph. Instant conversion with common pace table.
Squat & Deadlift Standards Calculator
Compare squat and deadlift strength to standards by body weight and gender. Free strength level calculator.
Train Smarter with Data
The best training programs are built on accurate numbers. Your one-rep max (1RM) determines your working weights for every set. Your heart rate zones define the right intensity for different training goals. Your macro split ensures you're fueling performance and recovery correctly. These calculators replace guesswork with precision.
For Every Type of Athlete
Strength athletes use the 1RM Calculator and Bench Press Standards Calculator to track progress and program training loads. Runners use the Pace Calculator and Calories Burned Calculator to plan training and racing. Everyone benefits from the Body Fat Calculator — a more meaningful metric than scale weight for tracking fitness progress.
Frequently Asked Questions
How do I calculate my one-rep max without actually lifting it?▾
The Epley formula estimates your 1RM from a submaximal lift: 1RM = Weight × (1 + Reps/30). If you can bench press 185 lbs for 8 reps: 1RM ≈ 185 × (1 + 8/30) = 234 lbs. This is safer than actually attempting a true 1RM and is accurate within ±5% for 3-10 rep sets.
What body fat percentage should I aim for?▾
For men: 10-20% is a healthy range (athletes: 6-13%, fitness: 14-17%, average: 18-24%). For women: 18-28% is healthy (athletes: 14-20%, fitness: 21-24%, average: 25-31%). Below essential fat levels (men: 2-5%, women: 10-13%) is dangerous. Use our Body Fat Calculator to assess where you are.