Toolnoza

Fitness & Training

Estimate activity calories and TDEE, plan barbell loading, calculate workout volume and run an interval timer. Find practical guides for each tool and check the calculation assumptions.

Calorie Burn CalculatorWalking Calorie CalculatorRunning Calorie CalculatorRunning Split CalculatorCalculate even-pace running splits and cumulative times from distance and target finish time.Macro CalculatorConvert your daily calorie target and protein, carbohydrate and fat percentages to grams.RPE Calculator — Estimated 1RM & Target LoadEstimate one-rep max and a target training load from weight, reps and RPE. Includes RIR, kg/lb, load increments and a repetition table.1RM CalculatorEstimate one-repetition maximum with Epley and Brzycki formulas.Pace CalculatorCalculate running pace, average speed and equivalent mile pace.TDEE CalculatorEstimate adult daily energy expenditure using Mifflin–St Jeor and an activity factor.Workout Volume CalculatorCalculate training volume from sets, repetitions and weight. Add exercises and compare their contribution to your total session.Interval Workout TimerRun a configurable workout timer with preparation, work, rest, rounds and optional sound cues.Barbell Plate CalculatorCalculate the plates needed on each side of a barbell in kilograms or pounds. See a balanced loading diagram and the closest achievable weight.Relative Strength CalculatorCalculate your relative strength as lifted weight divided by body weight. Use a measured 1RM or estimate it from 2–10 repetitions.

Practical guides: Fitness & Training

How to Calculate How Many Calories You BurnEstimate exercise calories from your weight, activity intensity and duration. Follow a worked example and distinguish activity calories from total daily energy expenditure.How long does it take for alcohol to leave your system?There is no universal clearance time. Learn how UK units give an average processing estimate and why that estimate cannot establish sobriety, driving fitness or a negative test.How to calculate barbell plates in kg or lbFind the load for each side, account for the bar and read the balanced loading diagram.How to calculate workout volume from sets, reps and weightTrack external volume load with consistent units and separate rows for changing sets.How to set up a custom interval workout timerConfigure preparation, work, rest and rounds, and check the full session duration.