Posts in Fitness
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How to Calculate Your Heart Rate Zones
Learn to calculate heart rate zones with Fox, Tanaka and Karvonen formulas, see a full worked example, and find your zones with the free calculator.
July 8, 2026 -
How Many Calories Should You Eat? BMR, TDEE, and a Real Example
See the BMR and TDEE formula, a full worked example, and how activity level and sex change your daily calorie target.
July 4, 2026 -
How Much Water Should You Drink a Day? A Real Formula
Weight-based daily water intake formula with a worked example and a full reference table by body weight, activity, and climate.
July 4, 2026 -
How to Calculate Your Body Fat Percentage (US Navy Method)
Learn the US Navy body fat formula, see a full worked example, and find your category. Free calculator included.
July 4, 2026 -
How to Calculate Running Pace (With a Real Example)
Learn the running pace formula, see a full worked example in km and miles, and check a race-time table for 5K to marathon. Free calculator included.
July 4, 2026 -
How to Calculate Your Ideal Weight (Devine, Robinson, Miller, Hamwi)
Learn the four classic ideal body weight formulas, see two full worked examples, and check the height reference table. Free calculator included.
July 4, 2026 -
How to Calculate Your One-Rep Max (1RM)
Learn the Epley, Brzycki and Lombardi formulas for one-rep max, see a full worked example, and build your own percentage table. Free calculator included.
July 4, 2026 -
What Time Should You Go to Bed? (By Wake-Up Time)
Find your ideal bedtime based on 90-minute sleep cycles and your wake-up time. See the reference table and try the free sleep calculator.
July 4, 2026