Calculators

---EXERCISES--- All In One Abs And Core Arms Back Chest Legs Shoulder ---CALCULATORS--- BMI Calculator BMR Calculator TDEE Calculator Body Fat Calculator Weight Loss Calculator Weight Gain Calculator

Training Stress Score (TSS) Calculator for Cyclists & Triathletes

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Training Stress Score (TSS) Calculator for Cyclists & Triathletes

Training Stress Score (TSS) Calculator Calculate your Training Stress Score using scientifically validated methods to quantify training load, monitor fatigue, and optimize recovery planning ℹ️ Training Load Quantification Tool: TSS provides objective measurement of training stress by combining workout intensity and duration. This calculator uses research-validated formulas to help you monitor training load and plan … Read more

Cycling Power to Weight Calculator

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Cycling Power to Weight Calculator

Cycling Power to Weight Calculator Calculate your power-to-weight ratio and determine your cycling performance category for climbing and overall performance ℹ️ Performance Analysis: Power-to-weight ratio (W/kg) is the key metric for climbing performance and overall cycling ability. This calculator uses research-based performance categories to assess your current level and provide training recommendations. ⚡ Power Output … Read more

Running Calorie Calculator

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Running Calorie Burned Calculator

Running Calorie Calculator Scientific running energy expenditure calculator with advanced MET analysis and terrain adjustments 🏃 Research-Based Accuracy: This calculator uses validated metabolic equations from exercise physiology research, including ACSM guidelines and peer-reviewed studies on running energy expenditure. ⚖️ Body Weight KG LBS Higher body weight increases caloric expenditure during running ⚙️ Calculation Method Duration … Read more

Rucking Calorie Calculator

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Rucking Calorie Calculator

Rucking Calorie Calculator Calculate calories burned during rucking using the scientifically validated Pandolf Equation developed by the U.S. Army Military-Grade Calculation Tool: This calculator uses the Pandolf Equation validated by the U.S. Army Research Institute for accurate load carriage calorie estimates. 🌍 Unit System Metric (kg, km/h) Imperial (lb, mph) ⚖️ Body Weight Your body … Read more

AMDR Calculator

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AMDR Calculator

AMDR Calculator Calculate your optimal macronutrient distribution using evidence-based AMDR guidelines for healthy nutrition planning and chronic disease prevention ℹ️ Evidence-Based Guidelines: AMDR (Acceptable Macronutrient Distribution Range) provides scientifically-backed recommendations established by the National Academy of Sciences for optimal carbohydrate, protein, and fat intake to ensure nutrient adequacy while reducing chronic disease risk. 🎂 Age … Read more

Target Heart Rate Zones for Fat Loss, Endurance & Performance

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Target Heart Rate Zones for Fat Loss, Endurance & Performance

Target Heart Rate Zones Calculator Calculate your optimal target heart rate zones for fat loss, endurance training, and performance optimization Professional Training Tool: This calculator uses scientifically validated heart rate formulas to provide accurate training zones for optimal fat loss, endurance, and performance. 🎂 Age Age is the primary factor in maximum heart rate calculation … Read more

4-Site Skinfold Body Fat Calculator (Durnin & Womersley)

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4-Site Skinfold Body Fat Calculator (Durnin & Womersley)

4-Site Skinfold Calculator: Durnin & Womersley Body Fat Assessment 📐 4-Site Skinfold Calculator Calculate your body fat percentage using the classic Durnin & Womersley (1974) 4-site skinfold method Professional Assessment Tool: This calculator uses the gold-standard Durnin & Womersley 4-site skinfold method validated by sports scientists and fitness professionals worldwide. 🎂 Age Age in years … Read more

Net Carbs Calculator (for Keto, Low-Carb)

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Net Carbs Calculator (for Keto, Low-Carb)

Net Carbs Calculator Calculate net carbs with scientific precision for keto and low-carb diets using sugar alcohol-specific subtraction rates 🧪 Advanced Formula: This calculator uses sugar alcohol-specific subtraction rates based on glycemic index and absorption research. Different sugar alcohols have varying impacts on blood glucose and ketosis. 🌾 Total Carbohydrates Total carbohydrates as listed on … Read more

5/3/1 Program Calculator

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531 Program Calculator

5/3/1 Program Calculator Calculate your complete 4-week training cycle based on Jim Wendler’s proven 5/3/1 methodology for strength and muscle building 🏋️ Proven Strength System: The 5/3/1 program uses 90% of your 1RM as training max for sustainable progression. This calculator generates your complete 4-week cycle with working sets, percentages, and deload week. 🦵 Squat … Read more