Cooper Test Calculator Calculate your VO2 Max and fitness rating based on the 12-minute Cooper Test Gender MaleFemale Age (years) Distance Covered in 12 Minutes Calculate Results VO2 Max Fitness Rating Age Group Average 12-Minute Run Test: Assess Your Aerobic Fitness 🏃♂️ The 12-minute run test is a widely recognized method to estimate aerobic fitness …
Resting & Doing Nothing Calories Burned Calculato Calculate how many calories your body burns during rest and low-activity states. Understand your basal metabolic rate and energy expenditure at rest. Gender ? Males typically have higher basal metabolic rates than females due to differences in muscle mass and hormones. MaleFemale Age (years) ? Metabolism naturally slows …
Waist-to-Hip Ratio Calculator Calculate your WHR to assess your body fat distribution and potential health risks Measurement Unit Centimeters (cm) Inches (in) Gender 👨 Male 👩 Female Waist Circumference (narrowest part) cm Hip Circumference (widest part) cm Calculate WHR 📏 How to Measure Correctly Waist: Measure at the narrowest part of your torso, usually at …
Fat Intake Calculator Metric (kg/cm) Imperial (lbs/ft) Age (15-80 years) i Your age affects your basal metabolic rate and therefore your fat requirements. Gender i Biological sex affects metabolism and body composition, which influences fat requirements. MaleFemale Weight (kg) i Your weight is a key factor in determining your daily fat needs. Height (cm) i …
Workout Volume Calculator Calculate your workout volume for optimal training results Select Unit System Kilograms (kg) Pounds (lbs) Experience Level Beginner Intermediate Advanced Exercise Category: Chest Back Legs Shoulders Arms Core Exercise Name: Bench PressIncline Bench PressDecline Bench PressDumbbell Bench PressCable FlyDumbbell FlyPush-Up Number of Sets: Reps per Set: Weight (kg): RPE (Rate of Perceived …
Weight Lift Recommendation Calculator Get personalized weight recommendations for the main lifts based on your body weight, gender, and experience level Gender MaleFemale Body Weight kglbs Experience Level Beginner (0-6 months)Novice (6-12 months)Intermediate (1-2 years)Advanced (2+ years) Training Goal StrengthHypertrophy (Muscle Growth)Endurance Calculate Recommended Weights About this calculator: This tool helps you determine appropriate weights …
Push Up Weight Calculator Calculate the weight lifted during different types of push-ups Unit System US (lbs)Metric (kg) Body Weight Gender MaleFemale Push-Up Type Standard Push-UpIncline Push-UpDecline Push-UpKnee Push-UpWall Push-UpDiamond Push-UpWide-Grip Push-UpOne-Arm Push-UpPlyometric Push-UpPike Push-Up Surface Height Standard Chair (18 inches)Counter Height Chair (24 inches)Table/Desk (32 inches)Kitchen Counter (36 inches) Calculate Reset Introduction to Push …
Elliptical Calorie Calculator Calculate calories burned during your elliptical workout Weight (kg) Please enter a valid weight Exercise Time (minutes) Please enter a valid time Effort Level Low Intensity (MET 4.6)Mid Intensity (MET 4.9)High Intensity (MET 5.7) Calculate Calories Reset Calories Burned During Exercise 0 calories Calories Burned Per Hour 0 calories Elliptical Workout Tips …
HIIT Workout Plan Generator Create your personalized high-intensity interval training workout Workout Type Tabata HIIT (20s work/10s rest)Circuit HIIT (Minimal rest)EMOM (Every Minute On the Minute)Sprint HIIT (High-intensity sprints)Resistance HIIT (Strength-focused)Ladder HIIT (Progressive intensity)Pyramid HIIT (Increasing/decreasing)AMRAP (As Many Rounds As Possible)Low-Impact HIIT (Joint-friendly)Sport-Specific HIIT Intensity Level Beginner Intermediate Advanced Focus Areas Full Body Upper Body …
Best Exercises For Each Muscle Group Our workout exercise finder tool will give you a personalized list of the most effective exercises for your target muscle group. No more guesswork – just science-backed moves that deliver results, tailored to your experience and equipment. Target Muscle Group* Choose muscle group…ShouldersChestBackLegsArmsCore ▼ Specific Area All Areas ▼ …