Pace Calculator
Convert between pace, speed, and time over distance. Solve for any one given the other two.
Pace Calculator
Convert between pace, speed, and time over distance. Pick what you know; the other two are calculated. Works for running, cycling, walking, swimming — any steady-effort activity.
Pace, speed, and time form a closed system — given any two, the third is fixed. Most runners feel surprised when they convert km/h to min/km for the first time; the relationship is non-linear.
Calculators are screening tools, not diagnoses. Pair the result with body composition data and a healthcare professional’s input for personalised guidance.
Other calculators
The eight tools work better as a set than alone. Pick the next one that fits your question.
BMI
Get a baseline read on your body mass index. BMI is a starting point — not the whole story.
CalculatorTDEE
Total Daily Energy Expenditure — the calories your body uses in a normal day. Pick a goal-aligned target from there.
CalculatorBMR
Basal Metabolic Rate — calories burned at complete rest. The foundation under every calorie target you'll set.
CalculatorMacro
Split your daily calorie target into protein, carbs, and fat — anchored to bodyweight protein needs and your goal.
CalculatorHeart Rate Zones
Karvonen-method training zones using heart rate reserve. More accurate than the basic 220-minus-age method.
Calculator1RM
Estimate your one-rep max from a sub-maximal set. Most accurate at 3 to 8 reps.
CalculatorBody Fat % (7-site)
Jackson-Pollock 7-site caliper estimation. Tracks change month-over-month if you use the same caliper and tester.
CalculatorFFMI
Fat-Free Mass Index — height-adjusted lean-mass measure. Fixes BMI's biggest weakness for athletes. Pairs with body-fat % and BMI.
CalculatorSweat Rate
Estimate hourly sweat rate from pre/post weights. Use it to plan hydration and electrolyte intake for long sessions.
CalculatorWaist-to-Hip Ratio
Two measurements, one ratio. Better cardiovascular-risk predictor than BMI alone (Yusuf 2005, INTERHEART).
CalculatorCaloric Deficit / Goal Date
Daily caloric deficit needed to hit a goal weight by a target date, with safety guardrails on aggressive plans.