Fitness Training Calculator Pack
An 8-step chain from body assessment to training loads: BMI, body fat, BMR, TDEE, 1RM, pace, exercise burn and race prediction.
Training scientifically starts with numbers: where your body is (BMI/body fat), how much to eat (BMR/TDEE), what to lift (1RM), how fast to run (pace), then verify progress with burn and race prediction.
8 tools · follow the steps
Use in this order
- 1BMI CalculatorBody mass index with healthy range by standard
Step 1 · BMI
Locate yourself on the BMI scale to pick a bulk, cut or maintain direction.
- 2Body Fat CalculatorCircumference-based estimate with ACE classification
Step 2 · Body fat
Body fat tells more than BMI — same weight, different look.
- 3BMR CalculatorBasal metabolic rate — Mifflin & Harris-Benedict equations
Step 3 · BMR
Resting energy expenditure — the floor of every diet plan.
- 4TDEE CalculatorTotal daily energy expenditure by activity level
Step 4 · TDEE
BMR × activity — eat below to cut, above to bulk.
- 5One Rep Max CalculatorEstimate 1RM and training loads
Step 5 · One-rep max
Back out your max from reps to failure — the base for percentage-based programming.
- 6Running Pace CalculatorPace per km/mile, speed and finish time
Step 6 · Running pace
Convert distance and goal time into pace for training and racing.
- 7Exercise Calorie CalculatorMET-based burn for 40+ activities
Step 7 · Exercise burn
MET-based burn by sport — the expenditure side of energy balance.
- 8Race Time PredictorRiegel formula, all distances
Step 8 · Race prediction
Predict longer-race times from a recent result to set race pace.
Related Guides
BMI Standard Ranges: Formula, Tables & Limitations
BMI = weight(kg) ÷ height(m)². Chinese standard: 18.5–23.9 normal, 24–27.9 overweight, ≥28 obese. WHO uses 25/30 cutoffs. Includes full classification tables, examples at common heights, and why muscular people and the elderly should read BMI with caution.
Read guide →
Body Fat Percentage: Formulas, Standards & Measurement
Healthy ranges: men 10-20%, women 18-28% (varies by age). Navy formula uses waist/neck/height (±3-4%); DEXA is the lab gold standard. Covers all measurement methods, age-adjusted tables, and why BMI misses skinny-fat.
Read guide →
BMR: Mifflin Formula, Calculation & How to Raise It
Mifflin-St Jeor: men BMR = 10W + 6.25H − 5A + 5; women − 161. 70kg/175cm/30yo man → 1,649 kcal. BMR is 60-75% of daily burn. Covers the formula, factor tables, and why muscle is the only lasting way to raise it.
Read guide →
TDEE: Daily Calorie Needs by Activity Level
TDEE = BMR × activity factor (1.2-1.9). 1,650 BMR × 1.55 (moderate) = 2,558 kcal. Most people overestimate their activity by one full level — desk job + 3 gym sessions = "light", not "moderate". Cut 300-500 for fat loss, add 200-300 for lean gain.
Read guide →
Running Pace: Calculation, Conversion & Race Prediction
Pace = time ÷ distance. 5km in 27:30 → 5:30/km. Speed = 60 ÷ pace (5:30/km = 10.9 km/h). Race prediction via Riegel: T2 = T1 × (D2/D1)^1.06 — a 25:00 5K projects to ~51:50 10K. Includes pace zones and treadmill conversions.
Read guide →
Daily Calorie Needs: BMR, TDEE & Deficit Planning
Daily burn (TDEE) = BMR × activity factor (1.2–1.9). A 30-year-old office worker at 70kg burns ~2,000–2,200 kcal/day. Fat loss: eat 300–500 kcal below TDEE for ~0.5kg/week. Includes Mifflin-St Jeor formula, activity tables and plateau troubleshooting.
Read guide →
FAQ
How many calories to cut?
TDEE minus 300–500 kcal, usually not below BMR. Adjust by 0.5–1% body weight change per week.
Normal BMI but soft look?
BMI ignores muscle vs fat. Same weight at 15% vs 30% body fat looks completely different.
Test 1RM or estimate it?
Estimate from a 3–5RM for safety as a beginner; direct testing needs spotters and experience.