How many calories does running burn?

Running burns roughly 80-120 calories per mile depending on your weight and pace. Use the Calories Burned Calculator for a more precise estimate.

What is my target heart rate for exercise?

Your target heart rate for moderate exercise is typically 50-70% of your maximum heart rate (roughly 220 minus your age). For vigorous exercise, aim for 70-85%.

How do I measure body fat percentage?

Methods include skinfold calipers, bioelectrical impedance scales, DEXA scans, and body circumference measurements. Our calculator uses the circumference method.

Fitness Calculators — Free Online Tools (2026)

Optimize your workouts with precise fitness data. These calculators help you track calories burned, find your ideal training intensity, and measure progress toward your fitness goals.

All Calculators

Calories Burned Calculator — Exercise Calorie Counter

Estimate how many calories you burn during exercise based on activity type, duration, and body weight using MET values.

Pace Calculator — Running & Walking Pace Tool

Calculate your running or walking pace, speed, and finish time for any distance from 5K to marathon.

Target Heart Rate Calculator — Exercise HR Zones

Calculate your target heart rate zones for fat burn, cardio, and peak training based on your age.

Body Fat Calculator — Navy Method Body Fat Estimator

Estimate your body fat percentage using the U.S. Navy circumference method with waist, neck, and hip measurements.

1RM Calculator — One Rep Max Strength Calculator

Estimate your one-rep max for any lift using the Epley and Brzycki formulas based on weight and reps performed.

Walking Calorie Calculator — Calories Burned Walking

Calculate calories burned while walking based on your weight, distance or duration, and walking speed.

How to Use These Tools Together

1
Estimate your body fat percentage to understand your current fitness baseline.
2
Calculate your target heart rate zones for optimal fat-burning and cardio training.
3
Estimate how many calories you burn during various exercises and activities.
4
Calculate your running or walking pace and set goals for improvement.

Key Terms Glossary

Heart Rate Zone: A range of heartbeats per minute that corresponds to a specific exercise intensity level.
Body Fat Percentage: The proportion of your total body weight that is composed of fat tissue.
One-Rep Max: The maximum amount of weight you can lift for a single repetition of a given exercise.
MET: Metabolic Equivalent of Task, a unit measuring the energy cost of an activity relative to sitting at rest.
VO2 Max: The maximum rate of oxygen your body can use during exercise, a key measure of aerobic fitness.

Frequently Asked Questions

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