🏋️ Fitness Calculators

One-rep max, pace, cycling, protein.

• 🏋️

  One-Rep Max

  fitness

  Estimated 1-rep max from submaximal lifts.

  Epley: 1RM = w × (1 + r/30); Brzycki: 1RM = w / (1.0278 − 0.0278r)

  Calculate
• 🏋️

  Running Pace

  fitness

  Pace, finish time, and speed from distance and time.

  pace = time / distance; speed = distance / time; pace = 60 / speed

  Calculate
• 🏋️

  Cycling Speed & Power

  fitness

  Estimate cycling speed from power, or required power for a target speed.

  FTP ≈ 0.95 × 20-min max power; W/kg = power / weight

  Calculate
• 🏋️

  Protein Intake

  fitness

  Daily protein target based on body weight and goal.

  g/day = weight(kg) × 0.8 to 2.2; 1.6–2.2 g/kg for muscle gain

  Calculate