Hub · Training & nutrition
Fitness & Nutrition Calculators Heart Rate, VO2 Max, Running, Macros and More
Training and nutrition numbers worked out from established formulas, with charts and plain-language explanations of what to do with the result.
10 tools and guides · Updated
Heart rate and fitness
Running and walking
Nutrition
CalculatorMacro CalculatorDaily calories, protein, carbs and fat for your goal.
CalculatorProtein CalculatorHow much protein you need a day for your weight and goal.
CalculatorFiber CalculatorDaily fiber target by age and sex, and your gap to it.
CalculatorWater Intake CalculatorHow much water to drink a day in ounces, liters and cups.
Fitness Calculators FAQ
Which formula do these calculators use?
Each page names its formulas and sources: for example Tanaka for max heart rate, Karvonen for heart rate zones, Mifflin-St Jeor for calories and the National Academies for fiber and water.
Are the results accurate?
They are good starting estimates for healthy adults. Individual values such as max heart rate or calorie needs can differ by 10% or more, so adjust from how your body responds.
Where should a beginner start?
Find your heart rate zones to set easy and hard effort, and use the protein calculator to support training.
Is this medical advice?
No. Talk to a doctor before starting a new exercise or diet plan if you have a health condition or are pregnant.