Free tools
Fitness calculators
Free and instant — no sign-up. Run the numbers, then let your AI coach turn them into a plan that adapts each week.
Training programs17
5/3/1 Calculator →Plan a full 5/3/1 cycle: training maxes, all four weeks, AMRAP rep targets.Full-Body Workout Plan →Three full-body sessions a week — the fastest start for a new lifter.5×5 Workout Program →Two alternating full-body sessions, adding weight every session.Upper / Lower Split →Four days a week — each half of the body heavy once and lighter once.Push / Pull / Legs Routine →Six days a week, two rotations — one at volume, one heavier.Wave Progression Program →Percentage waves on a training max — four main lifts, four-week cycles.Walk-to-Run 5K Plan →Nine weeks of jog/walk intervals to a continuous 5 km.8-Week Bench Press Program →Heavy, volume, and speed bench days sized from your current 1RM.4-Day Split Routine →Chest and triceps, back and biceps, shoulders and arms, then legs.Beginner 10K Training Plan →Four training days a week, building from comfortable running to 10 km.8-Week 5K Training Plan →Intervals, tempo, easy, and long runs for a faster 5K.12-Week Half-Marathon Plan →Four runs a week with the long run building to 18 km.16-Week Sub-4 Marathon Plan →Four runs a week at a 5:41/km target pace, with long runs to 30 km.Ramadan Training Planner →Place training, hydration and protein between iftar and suhoor.Equipment inventory and program feasibility calculator →Check the equipment you have and your available training days to see which FitnessGrid programs run as written, which need a stated substitution, and which still need equipment.Fitness habit stack builder with minimum versions →Pair up to three routines you already do with small fitness habits, then keep a minimum version for days when the full action does not fit.Workout Plan Generator →A full training week from your days, level, goal and equipment.
Cardio61
Heart Rate Zones →Your max heart rate and five training zones, calculated from age.VO2 Max Calculator →Estimate aerobic capacity from the Cooper 12-minute run test.Cardio Fitness Score →Rate a VO2 max estimate against age and sex cardio-fitness bands.MAF Heart Rate Calculator →Calculate your Maffetone max aerobic heart rate and easy range.Calories Burned Calculator →Estimate calories burned for an activity from its MET, your weight, and time.Beep Test Calculator →Turn a 20 m shuttle run level and shuttle into an estimated VO2 max.Bruce Protocol Calculator →Estimate VO2 max from your total time on the Bruce treadmill test.Rockport Walk Test Calculator →Estimate VO2 max from a one-mile walk and the heart rate you finished on.Astrand Step Test Calculator →Estimate VO2 max from five minutes of stepping and your steady heart rate.Fitness Age Calculator →The age at which your VO₂ max is the population median — an honest lookup, not a questionnaire.Biological Age Calculator →Levine phenotypic age from nine standard blood-panel markers.VO₂ Max Percentile Calculator →Where your VO₂ max sits against published age and sex percentiles.Grip Strength Longevity Calculator →Your dynamometer reading against the norms mortality research keeps pointing at.Balance Age Calculator →One-leg stand time against age norms — the 10-second test, scored honestly.Sit and Reach Calculator →Score the box flexibility test against adult norms, box-zero handled.How Fit Are You →A percentile across the tests you can actually enter — quiz format, honest math.Karvonen Calculator →Target heart rate from heart-rate reserve, using your resting heart rate.FTP Calculator →Your FTP and the seven Coggan power zones from a 20-minute or ramp test.Wingate Test Calculator →Peak power, mean power and fatigue index from a 30-second Wingate.TSS Calculator →Training Stress Score from duration, normalized power and FTP.Normalized Power Calculator →Normalized power, intensity factor and variability index.Power to Weight Calculator →W/kg at FTP and across 5 s, 1 min and 5 min efforts.Harvard Step Test Calculator →Physical fitness index from your recovery pulse counts.Queens College Step Test Calculator →VO2 max from a three-minute step test recovery heart rate.Critical Swim Speed Calculator →CSS threshold pace from 400 m and 200 m time trials.SWOLF Calculator →Swim efficiency from strokes and seconds per length.Swim Set Calculator →Build a swim set on send-off intervals from your CSS pace.Session RPE Calculator →Training load, monotony and strain from duration and RPE.Maximum Heart Rate Calculator →Predict max heart rate from age across four equations, not just 220 − age.1.5 Mile Run Test Calculator →Estimate VO2 max from the 1.5 mile (2.4 km) run used by military and police standards.Yo-Yo Intermittent Recovery Test Calculator →Convert a Yo-Yo IR1 or IR2 distance into estimated VO2 max.Balke Treadmill Test Calculator →Estimate VO2 max from time on the Balke walking treadmill protocol.Cooper Test Calculator →Score a 12-minute run: VO2 max plus your band on Cooper's own table.Concept2 Pace Calculator →Split, watts, calories and equivalent times for any erg piece.HYROX Time Calculator →Turn a target finish into run splits and station-by-station budgets.Critical Power Calculator →Fit CP and W-prime from two maximal efforts.Sleep Calculator →Bedtimes and wake times aligned to whole 90-minute sleep cycles.Sleep Debt Calculator →Add up a week of short nights and see what clearing it costs.Chronotype Quiz →Five questions from the validated rMEQ — morning, evening or intermediate.Fitness Personality Quiz →Twenty questions, four traits, sixteen animals — and what each one should train like.HRV Calculator →Your rolling HRV read against your own baseline, not an absolute scale.Resting Heart Rate Calculator →Trend, baseline and elevation — without the unsourced fitness chart.Orthostatic Test Calculator →The lying-to-standing heart rate rise, and what the threshold does not mean.Blood Pressure Calculator →One reading, categorised under both the American and European guidelines.Jet Lag Calculator →Days to adjust, and when to seek or avoid light on arrival.Sweat Sodium Calculator →How much sodium a session actually costs you, in mg and in salt.Sauna Calculator →Where your sauna habit sits against the Finnish cohort's own bands.Cold Plunge Calculator →Whether cold helps or interferes, given your goal and your timing.DOMS Calculator →When muscle soreness should peak and when it should be gone.Return to Running Calculator →A walk-run ladder governed by the pain rule that has evidence behind it.Recovery Score Calculator →HRV, sleep and resting heart rate combined — with the weights shown.Beep Test Level Table →All 21 levels with speed, shuttles, distance, and estimated VO₂ max.Testosterone Quiz →The ten-item ADAM screen plus separate lifestyle factors to act on.Recovery Readiness Quiz →The four-item Hooper index with an optional resting-heart-rate check.Overtraining Risk Quiz →Eight consensus signals, with OTS kept as a diagnosis of exclusion.Max Heart Rate by Age Table →Maximum heart rate from 18 to 80 across four formulas, with training zones.Cooper Test Table →12-minute run norms by age and sex, with an even-pace and VO₂ max table.VO₂ Max Table by Age →Cooper Institute VO₂ max norms by age and sex, with the average for each age.SWOLF Table →SWOLF scores by strokes and seconds for 25 m and 50 m pools, with level bands per pool length.Yo-Yo Test Table →IR1 and IR2 distances converted to VO₂ max, with the fitness rating each earns.Watts per Kg Table →FTP to W/kg for every body weight, with the Coggan rider categories for men and women.
Body composition29
Body Fat Calculator →Estimate your body-fat % from measurements (US Navy method).BMI Calculator →Your Body Mass Index and WHO weight category from height and weight.Ideal Weight Calculator →Your Devine ideal body weight from height and sex — a reference point.FFMI Calculator →Fat-Free Mass Index — BMI's muscle-aware cousin for lean mass.Body Composition Calculator →Fat mass, lean mass, BMI, FFMI, normalized FFMI, and FMI in one view.Lean Body Mass Calculator →Split your weight into lean mass and fat mass from your body-fat %.Body Surface Area Calculator →Your body surface area in square metres (Mosteller formula).Waist-to-Height Ratio →A better-than-BMI central-adiposity screen from waist and height.YMCA Body Fat Calculator →Estimate your body-fat % from two numbers: your waist and your weight.RFM Calculator →Relative Fat Mass — body-fat % from height and waist alone.Body Recomposition Calculator →Lose fat and build muscle at once — rate, timeline, calories, protein.Jackson-Pollock 3-Site Calculator →Body fat % from three skinfolds — the classic caliper method.Jackson-Pollock 7-Site Calculator →Body fat % from seven skinfolds — the research-grade caliper method.Durnin & Womersley Calculator →Body fat % from four skinfolds using age-banded constants.ABSI Calculator →A Body Shape Index and z-score against population norms.Body Density Calculator →Convert body density to body-fat % with Siri and Brožek.Skeletal Muscle Mass Calculator →Estimate actual muscle mass from height, weight, age and sex — not lean mass.Waist-to-Hip Ratio Calculator →Divide waist by hips and read the result against the WHO cutoffs.Body Frame Size Calculator →Small, medium or large build, from wrist circumference and height.Ponderal Index Calculator →Weight divided by height cubed, shown next to your BMI.Adjusted Body Weight Calculator →Devine ideal body weight and the adjusted weight derived from it.Conicity Index Calculator →How much wider than a cylinder of your mass you are at the waist.Somatotype Calculator →Endomorphy, mesomorphy and ectomorphy by the Heath-Carter method.Jackson-Pollock 4-Site Calculator →Body fat from four skinfolds, using the Ward equation for women.Asian BMI Calculator →BMI against the WHO Asia-Pacific cutoffs, where overweight starts at 23.Body Fat Scale Accuracy Calculator →The real range behind a body fat reading, by measurement method.Sitting Height Ratio Calculator →Cormic index, leg length and what your proportions mean for lifting.FFMI Chart →Normalized FFMI bands and lean mass at four common heights.Body Composition Scale Reader →Interpret eight readings from Tanita, Omron and InBody reports.
Nutrition14
TDEE Calculator →Your daily calorie burn (Mifflin-St Jeor + activity level).Macro Calculator →Split a calorie target into protein, carbs, and fat for your goal.Bodybuilding Macro Calculator →Cut, recomp, maintain, or bulk with lifting-focused macro presets.Calorie Deficit Calculator →How long your fat-loss goal takes at a given daily calorie deficit.Weight Loss Calculator →Compare a calorie deficit with the timeline your weight-loss goal needs.Protein Calculator →A daily protein target in grams from your weight and goal.Water Intake Calculator →A baseline daily hydration target in litres and cups from your weight.BMR Calculator →Your basal metabolic rate — resting calories (Mifflin-St Jeor).Katch-McArdle Calculator →BMR and daily calories from lean body mass, not height and weight.Sweat Rate Calculator →How much fluid you lose per hour, and how much to drink to replace it.Creatine Calculator →Your creatine monohydrate dose from body weight — loading or maintenance.Zigzag Calorie Calculator →Cycle calories across the week while the average holds your target.Carb Cycling Calculator →Plan high, medium and low carb days across a training week.Reverse Diet Calculator →Ramp calories back to maintenance week by week after a cut.
Strength28
1RM Calculator →Estimate your one-rep max and get a full %-of-1RM training table.Plate Calculator →Which Olympic kg plates to load on each side to hit a target weight.Wilks Calculator →Score a powerlifting total against bodyweight — Wilks, DOTS, and IPF GL.RPE Calculator →Convert RPE and reps into a percentage of your 1RM — and back again.Grip Strength Calculator →See where a handgrip dynamometer reading sits against age and sex norms.Strength Standards Calculator →See your level — untrained to elite — for squat, bench, deadlift, and press.DOTS Calculator →Score a powerlifting total against bodyweight — the formula that replaced Wilks.IPF GL Points Calculator →Score a total on IPF GL points, the current IPF ranking formula.Sinclair Calculator →Compare Olympic weightlifting totals across bodyweights.Vertical Jump Power Calculator →Peak and average anaerobic power from jump height.Volume Landmarks Calculator →MEV, MAV and MRV weekly set targets for each muscle group.Vertical Jump Calculator →Measure your vertical from a reach test or hang time, with norms.Grip Strength Norms Table →Grip strength means and one-SD bands by age and sex, in kg and lb.1RM Percentage Chart →Epley and Brzycki percentages for 1–15 reps plus kg load rows.Strength Standards Table →Squat, bench, deadlift, and press targets by bodyweight and sex.1RM Formula Comparison Calculator →Compare seven e1RM equations, their mean and formula spread.AMRAP Calculator →Turn an AMRAP set into e1RM and a percentage-based next load.Strength Ratio Calculator →Compare squat, bench and deadlift ratios and find the lagging lift.Strength Symmetry Calculator →Check left:right and matched push:pull strength differences.Volume Load Calculator →Calculate exercise tonnage, session total and relative volume.Velocity-Based Training Calculator →Fit a load–velocity profile and estimate 1RM at the lift's MVT.Muscle Imbalance Quiz →Ten training signals for push, quad, and side-to-side imbalance profiles.Training Level Quiz →Training age, consistency, and optional relative lifts choose a programming level.Reshel Coefficient Calculator →Score a total from the full GPA quarter-kilogram Reshel charts.Schwartz–Malone Points Calculator →Score a total with Schwartz for men or Malone for women.Glossbrenner Points Calculator →Score a total with the shared WPC-family, WABDL and 100% RAW formula.Functional Movement Screen composite scorer →Enter the trained rater's 0–3 scores for all seven FMS patterns, including both sides and pain-clearing tests, to calculate the 0–21 composite.RPE Chart →The full RPE to % of 1RM chart for 1–12 reps at RPE 6–10, with loads for common prescriptions.
Running16
Race Time Predictor →Predict your finish time at any distance from a recent race (Riegel).Pace Calculator →Running pace per km and per mile, plus average speed, from a run.VDOT Calculator →Your VDOT and the five Jack Daniels training paces from a recent race.Age-Graded Running Calculator →Score a road race against the WMA age standards for your age and sex.Treadmill Pace Calculator →Convert treadmill speed into pace per km and per mile, incline included.Yasso 800 Calculator →Convert a goal marathon time into 800 m repeat times, and back.Grade Adjusted Pace Calculator →Your equivalent flat pace on any climb or descent.Marathon Pace Splits Calculator →Every kilometre and mile split for your goal finish time.Interval Workout Calculator →Build a running interval session at your VDOT training paces.Taper Calculator →Week-by-week volume reduction into race day.Heat & Humidity Pace Calculator →Adjust target pace for heat using the dew-point chart.Weekly Mileage Ramp Calculator →Check ACWR against four weeks and get next week's safe ceiling.Marathon Pace Chart →Goal times with pace per km, pace per mile, and 5 km splits.Pace to Speed Chart →Pace from 3:00 to 10:00 per km with speed and race finish times.Treadmill Pace Chart →Treadmill settings in km/h and mph with pace and incline equivalents.Shoe Mileage Calculator →Adjust the 500–800 km running-shoe guide and estimate a replacement date.
Country-specific tools7
Comrades qualifier calculator →Check a qualifying race against the official 2026 Comrades cutoff table, see your start group, and estimate separate Up Run and Down Run finish ranges from a recent marathon.NHS-format BMI and calorie calculator →Check adult BMI with UK NHS bands, lower ethnicity risk cut-offs, metric or stone-and-pounds input, a healthy-weight range and the NHS general calorie guide.2026 Army Fitness Test scorer →Score all five Army Fitness Test events with the official age, sex and combat tables, then see pass status, exact gaps and the event to train next.Navy Physical Fitness Assessment calculator →Score the current Navy PFA with the June 2026 BCA method and December 2025 PRT tables. See event points, category and overall outcome.USMC Physical Fitness Test calculator →Score the USMC Physical Fitness Test under 2026 rules: pull-ups or push-ups, plank and the 3-mile run, with event points, class, minimums and altitude.USMC Combat Fitness Test calculator →Score the USMC Combat Fitness Test under MCO 6100.13A Admin CH-5: MTC, ammunition lifts and MANUF, with age, sex, altitude, class and event minimums.Cooper law-enforcement fitness percentile scorer →Score 1-minute push-ups, 1-minute sit-ups and a 1.5-mile run against Henrico County Police's public Cooper percentile tables, then check a 40th, 50th or 70th-percentile bar.