Fitness Calculators

Calories burned, one-rep max, training volume, heart rate zones, METs and step conversions.

Fitness
Calories Burned Calculator
Calories burned during any activity from MET values, your body weight and workout duration.
kcal = MET × 3.5 × kg × minutes ÷ 200
Also called calorie burn calculator · exercise calories
MET Running Calories TDEE
Fitness
One Rep Max Calculator
Estimate your 1RM from a set with several formulas (Epley, Brzycki, Lombardi) plus a full percentage table.
Epley: 1RM = w × (1 + reps/30)
Also called 1rm calculator · max lift calculator
Training Max Percentage of 1RM Estimated Reps
Fitness
Strength-to-Weight Ratio Calculator
Relative strength: how much you lift compared with your body weight, with strength-standard context.
Ratio = weight lifted ÷ body weight
Also called relative strength · pound for pound strength
One Rep Max Wilks Score Bike Power-to-Weight
Fitness
Workout Volume Calculator
Training volume (sets × reps × weight) for an exercise or session, with volume per set.
Volume per set = Total weight lifted (set…
Also called training volume · tonnage calculator
One Rep Max Training Max Strength-to-Weight Ratio
Fitness
Training Max Calculator
Training max for programmes like 5/3/1 — typically 85–90% of your true or estimated 1RM.
Training max = 1RM × 85–90%
Also called 531 training max · tm calculator
One Rep Max Percentage of 1RM Progressive Overload
Fitness
Heart Rate Zone Calculator
Your five training heart-rate zones from maximum heart rate, using the Karvonen method with resting HR.
Karvonen: target HR = resting + intensity…
Also called training zones · hr zones
Target Heart Rate Calories Burned Exercise Duration
Fitness
Target Heart Rate Calculator
Target heart rate for a chosen training intensity, with the beats to count in a 10-second pulse check.
Target = rest + intensity × (max HR − res…
Also called target hr · training heart rate
Heart Rate Zone Calories Burned Exercise Duration
Fitness
Exercise Duration Calculator
How long you need to exercise to burn a target number of calories at a given intensity.
Minutes = target kcal ÷ (MET × 3.5 × kg ÷…
Also called how long to burn calories · workout length
Calories Burned Calorie Deficit MET
Fitness
MET Calculator
Convert METs to calories per hour for your body weight, or find the MET value of an activity.
1 MET ≈ 1 kcal per kg per hour ≈ 3.5 ml O…
Also called metabolic equivalent · met value calculator
Calories Burned Exercise Duration Steps to Distance
Fitness
Steps to Distance Calculator
Convert steps to kilometres and miles using your height-based stride length.
Distance = steps × stride length
Also called steps to km · steps to miles
Distance to Steps Steps Per Mile Steps to Calories
Fitness
Steps to Calories Calculator
Calories burned from your step count, body weight and walking pace.
Steps → distance → MET calories
Also called calories from steps · 10000 steps calories
Steps to Distance Walking Calories Calories Burned

Key fitness formulas

Calories Burned	kcal = MET × 3.5 × kg × minutes ÷ 200
One Rep Max	Epley: 1RM = w × (1 + reps/30) · Brzycki: w × 36/(37 − reps)
Strength-to-Weight Ratio	Ratio = weight lifted ÷ body weight
Workout Volume	Volume per set = Total weight lifted (sets × reps × weight) ÷ Total sets
Training Max	Training max = 1RM × 85–90%
Heart Rate Zone	Karvonen: target HR = resting + intensity × (max − resting)
Target Heart Rate	Target = rest + intensity × (max HR − rest)
Exercise Duration	Minutes = target kcal ÷ (MET × 3.5 × kg ÷ 200)
MET	1 MET ≈ 1 kcal per kg per hour ≈ 3.5 ml O₂/kg/min
Steps to Distance	Distance = steps × stride length

Fitness questions

What is a MET?

One MET is the energy you use sitting quietly. An activity of 8 METs burns roughly eight times that. MET values are population averages, so individual burn varies.

How accurate are 1RM estimates?

They are reliable for sets of 2–8 reps. Above 10 reps, fatigue and technique make estimates drift high.