Fitness & Training Calculators

10 free tools · run in your browser · formulas shown · nothing stored

LiftPace is a suite of 10 free fitness calculators covering energy and nutrition (TDEE/BMR, macros, body fat, ideal weight), strength (one-rep max), running (pace, race-time prediction) and conditioning (calories burned, water intake, heart-rate zones). Each runs entirely in your browser using a standard published formula that is shown on the page, and none of them store your data.

Body & nutrition

TDEE & BMR Calculator

Estimate your basal metabolic rate and total daily energy expenditure.

Formula: Mifflin-St Jeor BMR × activity multiplier Macro Calculator

Split your daily calories into protein, carbs and fat by goal.

Formula: Protein g/kg target, fat % of calories, carbs as remainder Body Fat Calculator (US Navy)

Estimate body-fat percentage from tape measurements.

Formula: U.S. Navy circumference equation Ideal Body Weight Calculator

See your ideal-weight range from height using three classic formulas.

Formula: Devine, Robinson & Miller equations

Strength

One-Rep Max (1RM) Calculator

Estimate your 1RM and get a full percentage-of-1RM rep table.

Formula: Epley and Brzycki 1RM equations

Running

Running Pace Calculator

Turn distance and time into pace per mile and per kilometre.

Formula: pace = time ÷ distance Race Time Predictor

Predict 5K, 10K, half and marathon times from a recent race.

Formula: Riegel: T2 = T1 × (D2 ÷ D1)^1.06

Heart & hydration

Calories Burned Calculator

Estimate calories burned for any activity using MET values.

Formula: calories = MET × body weight (kg) × duration (h) Water Intake Calculator

Estimate a daily water target from body weight and activity.

Formula: ~35 ml per kg body weight + ~12 ml per minute of exercise Heart-Rate Zone Calculator

Find your max heart rate and five training zones.

Formula: Max HR (220−age / Tanaka) + Karvonen reserve zones

How these calculators work

Every tool is a static page with a small vanilla-JavaScript island — there is no account, no upload and no tracking of your inputs. The formulas come from the published literature (Mifflin-St Jeor, Epley, Brzycki, Riegel, the U.S. Navy method, the Compendium of Physical Activities and others); see our methodology for the full list of references. These are general fitness tools and not a substitute for professional medical advice.