Free Fitness & Nutrition Tools
Practical calculators and interactive resources designed to make fitness and nutrition concepts easier to understand. FitnessScopes tools provide educational estimates and should not replace personalised medical or nutrition advice.
Available tools
Evidence-aware calculators that explain the numbers behind common fitness and nutrition goals.
Calorie Deficit Calculator
Estimate your maintenance calories and compare 10%, 15% and 20% calorie-deficit targets.
Use CalculatorOne-Rep Max Calculator
Estimate your one-rep max from a completed set using multiple established strength formulas.
Calculate 1RMRunning Pace Calculator
Calculate running pace, speed and equivalent pace per kilometre or mile from distance and finishing time.
Calculate PaceHeart Rate Zone Calculator
Estimate five training heart-rate zones from age, with optional heart-rate-reserve calculations when resting heart rate is provided.
Calculate ZonesProtein Intake Calculator
Calculate daily protein from body weight and a chosen grams-per-kilogram target, then split it across meals.
Calculate ProteinSweat Rate Calculator
Estimate exercise sweat rate from pre- and post-session body weight, fluid intake, urine loss and session duration.
Calculate Sweat RateTraining Volume Calculator
Calculate training volume load from weight, sets and reps to compare workload across exercises and sessions.
Calculate VolumeBarbell Plate Calculator
Calculate which weight plates to load on each side of a barbell for a target total weight.
Calculate Plates