Fitness & Gym Tools

Free fitness and gym calculators that run entirely in your browser — barbell plate loading, creatine dosing, strength standards, RPE to %1RM, Wendler 5/3/1, treadmill pace, steps to miles, cycling FTP zones, rowing splits, age-graded running and training volume. Nothing is uploaded.

Plan strength training

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Barbell Plate Loading Calculator

Work out which plates to load each side of a barbell for a target weight, or add up the plates you already have. Supports lb and kg.

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Warm-Up Set Calculator

Build a barbell warm-up ramp from your working weight — sets, reps and plates per side rounded to your plate increment.

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Wendler 5/3/1 Calculator

Generate a 4-week Wendler 5/3/1 lifting plan with set weights and reps from your 1RM or training max, rounded to the plate.

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RPE / RIR to %1RM Calculator

Convert RPE and reps to a percentage of 1RM: estimate your one-rep max from a set, or prescribe a load for a target reps and RPE.

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Training Volume / Tonnage Calculator

Add up your workout's volume load (sets × reps × weight), total reps and volume relative to bodyweight across every set.

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Strength Standards Calculator

See your strength level (untrained to elite) for the squat, bench, deadlift or overhead press from your 1RM and bodyweight.

Running pace and race times

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Daniels Training-Pace Calculator

Enter a recent race result and get your Easy, Marathon, Threshold, Interval and Repetition training paces per km and per mile, using the Daniels VDOT model.

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VDOT & Equivalent Race-Time Calculator

Get your VDOT fitness score from one race and see equivalent predicted times for the mile, 3K, 5K, 10K, 15K, half and marathon with the Daniels/Gilbert model.

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Age-Graded Running Calculator

Score any 5K, 10K, half or full marathon by age and sex — get your age-grade %, performance level and age-equivalent open time.

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Treadmill Pace & Incline Converter

Convert treadmill speed to running pace per mile and per km, switch mph and kph, and get an incline-adjusted equivalent pace.

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Steps to Miles & Calories Calculator

Convert step count to distance in miles and km and estimate calories burned, using your height or stride length and pace.

Cycling, swimming and rowing

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Cycling FTP & Power Zones Calculator

Calculate cycling FTP from a 20-minute, 8-minute or ramp test and get the 7 Coggan power zones in watts plus your W/kg.

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Cycling Power & Speed Estimator

Estimate the watts needed to hold a speed on any grade — or the speed a power output gives — with the standard cycling physics model and a full power breakdown.

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Swim Pace & SWOLF Calculator

Find your swim pace per 100 m and per 100 yd, total time, pool-length count and SWOLF efficiency score from a distance and time or a single split.

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Rowing Split & Power Calculator (Concept2)

Convert an erg row into a /500m split, watts and calories per hour — or work backwards from a target split, Concept2 style.

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Triathlon Split & Finish-Time Calculator

Add swim, T1, bike, T2 and run splits into a total finish time with each leg's pace and share, for Sprint, Olympic, 70.3, Ironman or custom distances.

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Sweat Rate & Fluid Replacement Calculator

Work out your sweat rate and how much to drink per hour from your pre- and post-exercise weight, fluid intake and time.

Physique and supplements

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Maximum Muscular Potential Calculator (Casey Butt)

Estimate your drug-free genetic ceiling — max lean body mass, bodyweight and measurements — from height, wrist and ankle using Casey Butt's formula.

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Ideal Body Measurements Calculator

See classic 'ideal' chest, arm, waist, thigh, calf and neck sizes from your wrist using Grecian Ideal or Steve Reeves ratios.

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Creatine Dosage Calculator

Estimate your daily creatine monohydrate dose for loading, maintenance or a no-load protocol, based on bodyweight in lb or kg.

Sport scores and tests

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Standing Long Jump (Broad Jump) Score

Rate a standing long jump against adult male or female norm bands, get an approximate percentile and a poor-to-excellent rating, in centimetres or inches.

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Golf Handicap Calculator (WHS)

Calculate your World Handicap System index and course handicap from your round scores, course ratings and slope ratings.

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