Fitness calculators
Every figure here is a population average applied to one person, which makes it a useful starting point and a poor conclusion. The tools state the range around an estimate and the assumptions producing it, and they decline rather than guess wherever the inputs would produce an unsafe target.
Calories Burned CalculatorCalories burned from activity, using MET values. The gross figure includes what you would have burned sitting still, so the net figure is the honest one for anyone counting a deficit.MET Value CalculatorEnergy from a MET value directly. MET minutes are the unit physical activity guidelines are written in, with 500 to 1,000 a week the usual target.Heart Rate Zone CalculatorTraining zones by the Karvonen and percentage-of-maximum methods. Karvonen uses heart rate reserve, so it accounts for resting rate and gives higher zone boundaries for a fitter person.Max Heart Rate CalculatorMaximum heart rate estimates, with the error stated. Every formula here has a standard deviation of around ten beats, which is wider than a training zone, so a measured maximum beats any estimate.VO2 Max CalculatorVO2 max estimated from a field test. All three methods are regressions with roughly ten to fifteen percent error, so the useful comparison is against yourself over time rather than against a category boundary.Running Pace CalculatorRunning pace, speed and equivalent times at other distances. Pace is the inverse of speed, so a faster run has a smaller pace number, which is why the two are easy to confuse when comparing.Race Time PredictorRace time predicted from a known result, using the Riegel formula. The prediction assumes training appropriate to the target distance, which is the assumption that makes marathon predictions from 5 km results unreliable.Marathon Split CalculatorMarathon splits for even, negative or positive pacing. Almost every marathon record has been run on a negative or near-even split, and almost every amateur runs a positive one.Cycling Power and Speed CalculatorPower required to ride at a given speed. Aerodynamic drag rises with the cube of speed, so going ten percent faster on the flat needs about a third more power.Swim Pace CalculatorSwim pace per 100 metres. A short course pool flatters times because each turn gives a push off the wall, so short and long course results are not comparable.Steps to Calories and Distance CalculatorCalories from a step count. The 10,000 step target came from a 1960s Japanese pedometer marketing campaign rather than from research, though the health benefits of walking are real.