Pace Calculator
Work out running pace, finish time or distance in miles or km.
Heart Rate Zone Calculator
Max heart rate and five training zones, with Karvonen option.
One-Rep Max Calculator
Estimate your 1RM from a set of reps, with a training % chart.
Calories Burned Calculator
Calories burned for 18 activities using 2024 Compendium MET values.
Steps to Calories Calculator
Convert steps into distance and calories burned walking.
About these tools
Use the Pace Calculator to plan race goals, the Heart Rate Zone Calculator to keep easy days easy, and the One-Rep Max Calculator to program strength sessions. The Calories Burned and Steps calculators use MET values from the 2024 Adult Compendium of Physical Activities. Check with a doctor before starting vigorous exercise if you have a heart condition or other health concerns.
Planning a training week
Combine the tools: set easy and hard days with heart rate zones, choose race and workout paces with the pace calculator, and program strength sessions as percentages of your estimated one-rep max. Use the calories burned and steps calculators to understand how activity affects your energy needs, and pair them with the TDEE calculator if you are managing weight.
Progress safely
Increase training gradually — a common guideline is to raise weekly running volume by no more than about 10% at a time — and schedule easier weeks. Pain that worsens during activity, chest discomfort or unusual breathlessness are reasons to stop and seek advice.
Where the numbers come from
Each page cites its formulas — Tanaka and Karvonen for heart rate, Epley and Brzycki for strength, and the 2024 Adult Compendium for activity energy costs — so you can check the source yourself.
New to exercise? Start with brisk walking and two short strength sessions a week, then use these tools as your fitness grows.
The calculators in detail
Pace Calculator
Solves for pace, finish time or distance in miles or kilometers, and shows speed. Includes pace charts for popular 5K, 10K, half marathon and marathon goals.
Heart Rate Zone Calculator
Estimates maximum heart rate with both the Tanaka and 220 − age formulas and builds five training zones, optionally using your resting heart rate with the Karvonen method.
One-Rep Max Calculator
Predicts the most you could lift once from a set of several reps, using the Epley and Brzycki formulas, and gives a percentage chart for planning training loads.
Calories Burned Calculator
Estimates calories burned in 18 common activities from your weight and the time spent, using MET values and activity codes from the 2024 Adult Compendium of Physical Activities.
Steps to Calories Calculator
Converts a step count into distance, walking time and calories, using a stride length estimated from your height and 2024 Compendium walking values for your pace.
Frequently asked questions
Where do the calories-burned numbers come from?
From MET values in the 2024 Adult Compendium of Physical Activities, multiplied by your weight and the time spent.
Which maximum heart rate formula is used?
The Tanaka formula (208 − 0.7 × age) is the headline, with 220 − age shown for comparison.
Is it safe to test my one-rep max?
Estimating from a set of 3–10 reps is safer for most people than a true max attempt.
Should I see a doctor before training?
If you have heart disease, high blood pressure, are pregnant, or have symptoms such as chest pain, get medical advice first.
Estimates for general information only — not medical advice. See our Terms & Medical Disclaimer.