Estimate your 1RM from any set and get a percentage-of-1RM training table.

Calculate max heart rate and five training zones using Karvonen or percent-max.

Estimate aerobic capacity from a 12-minute run, 1.5-mile run, or resting heart rate.

Check waist-to-hip and waist-to-height ratios against WHO risk thresholds.

Estimate calories burned across 18 activities and sports using MET values.

See exactly which plates to load on each side of the bar for a target weight.

Compare your total with Wilks 2020, DOTS and IPF GL points.

Estimate body fat from caliper skinfolds with the Jackson–Pollock method.

Quantify a session with TRIMP and session-RPE load.

Compare acute and chronic load to spot injury-risk spikes.

Estimate critical power, W′ and FTP from two field efforts.

Daily carbohydrate needs by training volume, plus pre-event loading.

Work out sweat rate and hydration needs from pre/post bodyweight.

Measure how fast your heart rate drops in the first minute after exercise.

Convert a working set at a given RPE into %1RM and an estimated one-rep max.

Score your max push-up test against ACSM age and sex norms.

Calculate BRI — body shape and visceral fat proxy — from waist and height.

Compute CTL, ATL and TSB form with the Banister fitness–fatigue model.