Fitness Reference Tables

Standard published values that power our calculators

These are the standard reference tables behind LiftPace's calculators: the activity multipliers used to turn BMR into TDEE, MET values for estimating calories burned, the percentage-of-1RM rep relationship for strength programming, and the five heart-rate training zones. Each value is sourced from published exercise-science references.

Activity multipliers

The five TDEE activity factors from sedentary (×1.2) to extra active (×1.9).

MET values

Metabolic equivalents for 28 common activities, for the calories-burned formula.

% of 1RM rep table

Roughly how many reps you can do at each percentage of your one-rep max.

Heart-rate zones

The five training zones, the effort they represent and what each develops.