Free fitness calculators
Free calculators for trainers and clients. No sign-up, with the formulas explained.
Cooper Test Calculator: VO2max, Formula and Norms (2026)
The Cooper test calculator converts the distance you ran in 12 minutes into an estimated VO2max with the formula (meters - 504.9) / 44.73. Enter meters or miles, keep the original distance, and use age and sex only for context against a cited norm chart. The result is in ml/kg/min and is not a direct lab measurement.
Body fat calculator
Enter your height and your neck and waist circumferences (plus hip for women) and get a US Navy method estimate of your body-fat percentage with its reference category. It is an orientative estimate: precise measurement requires clinical methods such as DEXA.
Macro calculator
Enter sex, age, weight, height, activity and goal, and get your daily calories with the gram split of protein, carbs and fat. Uses the Mifflin-St Jeor equation and a standard convention (protein 1.8 g/kg, fat 25 % of kcal, carbs from the remainder). An orientative starting point, not a prescription.
BMI Calculator
Enter your weight and height to get your Body Mass Index and its WHO category. BMI is a quick health reference, not a measure of body composition.
One Rep Max Calculator (1RM)
Enter the weight you lifted and how many reps to estimate your 1RM with the Epley formula, and get a percentage table ready to program your sets.
Daily calorie calculator
Enter your sex, age, weight, height and activity level to calculate your daily energy expenditure (TDEE) with the Mifflin-St Jeor formula, and see how many calories to eat to maintain, lose or gain weight.