Calculators

13

Body composition

Body Mass Index (BMI) Weight-to-height ratio with WHO categories and your healthy weight range Body fat percentage US Navy method: neck, waist and hips instead of calipers Ideal weight Six classic formulas plus the healthy BMI range FFMI — fat free mass index How much muscle you carry and where the natural ceiling sits

Calories and nutrition

Calorie needs Basal rate, daily expenditure and your target intake Macros — protein, fat, carbs Splitting your calories into macronutrients for your goal Daily water intake Adjusted for training volume and hot weather

Strength training

One rep max (1RM) Seven formulas, a percentage table and working weights for any rep range Barbell plate loader What to load on each side, plus a warm-up ramp Wilks, DOTS and IPF GL Points Comparing lifters across body weights with three scoring systems

Running

Heart rate zones Five zones by max heart rate and by Karvonen reserve Running pace Pace, speed, time and distance with a kilometre split table Race time predictor Riegel and Cameron: your result projected onto other distances