Fitness tools.
Backed by evidence.
Calculators, guides and tests built from peer-reviewed research — every formula cited to its published source.
Latest on Pulse
See all →- 43 calculators
- 86 cited sources
- 1245 cited facts
- Always free
Your starting point
How fit are you for your age?
Your fitness age
6 years younger than your age
Ahead of 58% of men your age · 49.3 ml/kg/min
Assumes sessions that raise a sweat, 30 minutes or longer. An estimate from the HUNT study of 4,631 adults, not a lab test.
Full result, with your sourcesPopular calculators
View all →TDEE calculator
Calculate your daily calories and macros from your stats, activity level and goal.
NutritionCalorie deficit
Weekly weight loss and a timeline to your goal from the 7,700 kcal/kg heuristic, with a safety cap at 25% of TDEE.
Nutrition1RM calculator
The Epley, Brzycki, Lombardi and O'Conner formulas, with a 50 to 95% of 1RM loading table for programming your training.
TrainingVO₂ max test
The Cooper 12-minute run, the Rockport 1-mile walk and the Uth heart-rate ratio method.
RecoveryBMI calculator
The WHO categories, metric and imperial inputs, and an honest explanation of BMI's limits for muscular, athletic builds.
NutritionBody fat %
The US Navy tape-measure method (Hodgdon & Beckett 1984), metric and imperial, with the ±3 to 4 point error band shown.
NutritionSleep calculator
Enter your wake-up time and get bedtime options for 4, 5 or 6 full 90-minute cycles, including 15 minutes to fall asleep.
RecoveryMacro calculator
Protein by bodyweight (1.6 to 2.2 g/kg, per Morton 2018), your chosen fat percentage, and gram and calorie targets for each macro.
Nutrition
The two logs
The gym log
Track every workout
Last session’s numbers beside every set as you lift, warm-ups kept separate from working sets, and personal records flagged as you go.
See the gym tracker →The food log
Track everything you eat
Scan a barcode or search the food tables, see calories and protein add up against your own target, and check the source behind every number.
See the food diary →Free account · one tap
All of it, on one home screen
Your last TDEE, your one-rep max, your blood markers and your half-finished workout, on tiles you arrange yourself. It follows you to every device and installs to your phone without an app store.
Today’s research
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Fitness games
The arcade →New · coming soon
Know your numbers, at-home blood test
Test the biomarkers behind your heart, metabolic and biological age. Results flow straight into your dashboard and auto-fill the calculators that use them.
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