Fitness & Training Pack

Calculate body fat percentage using the Army formula. Determine if you meet military fitness standards.

Calculate bench press standards by bodyweight and experience level. Estimate your one-rep max from any lift count.

Calculate your deficit and surplus for body recomposition. Learn how to improve body composition without gaining or losing weight.

Calculate calories burned during exercise by activity, duration, and intensity. Works for running, cycling, swimming, and 100+ activities.

Calculate calories burned cycling. Accounts for bike type, speed, and terrain to estimate your calorie expenditure.

Calculate deadlift standards by bodyweight and experience. Estimate your one-rep max and compare to realistic benchmarks.

Calculate your FFMI (fat-free mass index) to assess natural muscular potential and body composition.

Calculate your maximum heart rate and training zones. Uses both traditional and Tanaka formulas for accuracy.

Estimate how much muscle you can realistically gain per month based on training experience and genetics.

Calculate your one-rep max from any rep range. Works with Epley and Brzycki formulas for accurate strength estimates.

Calculate pace per mile/km from your goal time and race distance. Perfect for marathon, half-marathon, and 5K race planning.

Predict race times at different distances based on your current race time. Plan training for marathons, half-marathons, 5Ks.

Calculate ideal rest periods between sets based on your training goal: strength, hypertrophy, or endurance.

Calculate running speed in mph or km/h from your pace. Instantly convert between minutes per mile and miles per hour.

Calculate squat standards by bodyweight and experience. See what's a good, competitive, and elite squat for your weight.

Convert steps to miles accurately. Account for stride length, height, and pace to see your real walking distance.

Calculate calories burned swimming. Works for all strokes: freestyle, backstroke, breaststroke, butterfly, and mixed workouts.

Calculate your estimated VO2 max from running tests. Understand your aerobic fitness level and cardiovascular capacity.

Calculate calories burned walking. Account for speed, terrain, and body weight to estimate your calorie expenditure.

Calculate appropriate warm-up weights for your heavy lift. Progressive warm-up routine based on your working weight.

Calculate how long it takes to lose pounds at your calorie deficit. Plan realistic timelines for your weight loss goal.

Calculate your Wilks coefficient to compare your total strength across weight classes and genders in powerlifting.