Health & Fitness
Free calculators for training and eating well: running pace and race predictions, heart rate zones, one-rep max, daily calories, macros and protein, in metric or stones and feet. Learn more
Calorie/TDEE Calculator
Calories burned at rest and per day, with sensible targets for your goal.
Heart Rate Zone Calculator
Five training heart rate zones from your age, maximum or resting heart rate.
Macro Split Calculator
Turn a calorie target into grams of protein, carbs and fat per day and per meal.
One-Rep-Max Calculator
Estimate your one-rep max and training loads rounded to your plates.
Protein Intake Calculator
How much protein you need a day and per meal for your activity level.
Race Finish Time Predictor
Predict race times from a recent result, from a mile to a marathon.
Running Pace/Split Calculator
Work out pace, finish time or distance, with even splits.
Step Count → Distance & Calories Converter
Turn steps into distance, time and calories burned.
Free fitness calculators for training, running and nutrition
Whether you're training for your first 5K, lifting in the gym or trying to eat a little better, these tools turn the formulas coaches use into answers you can act on. Runners can use the Running Pace Calculator to set a target pace in minutes per km or per mile with even splits, and the Race Finish Time Predictor to see what a recent parkrun or 10K says about a half marathon or marathon. The Heart Rate Zone Calculator gives five training zones from your age or measured maximum, with the Karvonen method for anyone who knows their resting heart rate.
In the gym, the One-Rep-Max Calculator estimates your max from a set of several reps and lists training loads rounded to the plates you have. For food, the Calorie (TDEE) Calculator estimates how much energy you use each day, the Macro Split Calculator turns that into grams of protein, carbohydrate and fat, and the Protein Intake Calculator shows how much protein your training calls for. The Step Count Converter turns your daily steps into distance and calories. Everything works in kilograms or stones, centimetres or feet, and nothing you enter leaves your device.
Questions and answers
- What's the difference between the Running Pace Calculator and the Race Finish Time Predictor?
- The Running Pace Calculator works within a single run: give it any two of distance, time and pace and it works out the third, with even splits. The Race Finish Time Predictor works across distances: it takes a result you've already run and estimates what you could do over a different distance, using Riegel's formula.
- Should I use the TDEE Calculator or the Macro Split Calculator first?
- Start with the TDEE Calculator to estimate how many calories you burn in a day and get a target for your goal. Then follow its link to the Macro Split Calculator, which fills in that number and divides it into grams of protein, carbohydrate and fat. If you already know your calorie target, you can go straight to the Macro Split Calculator.
- Why do the Protein Intake and Macro Split calculators give different protein figures?
- They start from different places. The Protein Intake Calculator bases protein on your body weight and activity, which is how sports-nutrition guidance is usually written. The Macro Split Calculator gives protein as a share of your total calories. If they disagree, you can adjust the macro percentages until the protein grams match the range the Protein Intake Calculator suggests.
- Is my heart rate zone estimate accurate?
- Age-based formulas are a starting point, and real maximum heart rates can differ from them by 10 or more beats per minute. The Heart Rate Zone Calculator uses the Tanaka formula, which fits research data better than 220 minus age, but a maximum measured in a hard test or race is better still. Adding your resting heart rate (the Karvonen method) also tailors the zones to your fitness.
- How accurate are the calorie figures?
- All calorie numbers here are estimates from standard formulas, which can be out by around 10% for an individual. The TDEE Calculator uses the Mifflin-St Jeor equation and the Step Count Converter uses published MET values for walking and running. Use them as a starting point and adjust based on how your weight actually changes over a few weeks, and speak to a GP or dietitian before big changes to your diet.