Sports calculators
Pacing, strength estimates, and step distance.
Sports calculators on pancalc help with training pace, heart-rate zones, load ratios, and performance estimates. Each tool documents the formula and reminds you that individual physiology varies.
Use them to plan sessions, convert step counts to distance, or teach how workload metrics are constructed. They support training decisions — not medical clearance for exercise.
Compare trends over weeks rather than over-interpreting a single reading.
9 calculators
Acute-to-Chronic Workload Ratio (ACWR)
Compare this week’s training load with a chronic average using the acute:chronic workload ratio. Use the calculator above. Free browser tool.
Army Body Fat Calculator
Estimate body fat percent using U.S. Army circumference formulas for males and females. Use the calculator above. Free browser tool.
Calories Burned Calculator
Estimate calories burned from MET value, body weight, and activity duration. Use the calculator above. Use the calculator above. Free browser tool.
Drag Coefficient & Aerodynamic Resistance Calculator
Estimate aerodynamic drag force from drag coefficient, frontal area, air density, and speed. Use the calculator above. Free browser tool.
One-Rep Max (1RM) Calculator
Estimate a one-repetition maximum from a lifted weight and completed repetitions using the Epley formula. Free browser tool. Free browser tool.
Running Pace & Race Time Calculator
Calculate running pace, finish time, or distance from any two values using minutes per mile and flexible distance units. Free browser tool.
Steps to Miles Calculator
Convert step counts and a personal step length into distance in miles, kilometers, meters, or feet with practical examples. Free browser tool.
Target Heart Rate Calculator
Compute max heart rate and moderate/vigorous training zones from age. Use the calculator above. Use the calculator above. Free browser tool.
VO₂ Max Estimate (Step Test) Calculator
Estimate VO₂ max from post-step-test recovery heart rate and reported sex. Use the calculator above. Use the calculator above. Free browser tool.