Optimize Your Human Performance
Precision tools for serious athletes. Calculate your strength limits, running pace, heart rate zones, and body composition with scientific accuracy.
One Rep Max Calculator
Calculate your estimated 1RM (One Repetition Maximum) for squat, bench press, and deadlift based on your reps.
Strength Standards Calculator
Compare your lifts against other lifters at your bodyweight. Are you a beginner, intermediate, or elite lifter?
Wilks Score Calculator
The standard formula used in powerlifting to compare strength across different bodyweights.
Relative Strength Calculator
Calculate your strength-to-weight ratio. Crucial for calisthenics, gymnastics, and rock climbing.
Heart Rate Zone Calculator (Karvonen)
Calculate your optimal target heart rate zones for fat burning and endurance training using the precise Karvonen formula.
BMR & TDEE Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). The first step to any weight loss plan.
BMI Calculator
Check your Body Mass Index (BMI) instantly. A simple screening tool for weight categories.
Body Fat Calculator (Navy Method)
Estimate your body fat percentage without calipers. Based on the accurate US Navy formula using tape measurements.
Waist-to-Hip Ratio Calculator
Assess your fat distribution pattern and health risks. Are you an "Apple" or a "Pear"?
Ideal Weight Calculator
Find your medically recommended healthy weight range based on height and gender.
VO2 Max Estimator (Cooper Test)
Estimate your VO2 Max and cardiovascular fitness level using the 12-Minute Run Test (Cooper Test).
Training Pace Calculator
Input any distance and time to calculate your pace per km/mile, speed, and splits.
Marathon Pace Calculator
Calculate your marathon finish time and average pace per mile/km.
Half Marathon Pace Calculator
Plan your race pace for 13.1 miles. The perfect balance of speed and endurance.
5K Pace Calculator
Calculate your pace for a 5K race. Ideal for beginners and speed training.
10K Pace Calculator
Find your target pace for a 10K race. The bridge between speed and long distance.
Marathon Race Predictor
Predict your Marathon, Half Marathon, or 10K finish time using Riegel's Formula based on your best recent race result.
Protein Intake Calculator
Find out exactly how much protein you need per day to build muscle, lose weight, or maintain health.
Daily Water Intake Calculator
Calculate how much water you should drink daily based on your body weight and exercise duration.
Post-Workout Recovery Calculator
Calculate the perfect ratio of carbohydrates and protein for your post-workout meal to maximize recovery.
Creatine Dosage Calculator
Calculate your optimal creatine monohydrate dosage for the loading and maintenance phases.