Fitness & Health Calculators | Live Fitness Check
Take a proactive approach to your well-being. Use these essential health calculators to monitor key cardiovascular metrics and assess your fitness levels.
Fitness Guides
Step-by-step guides that go deeper than the calculators — the formulas, the worked examples, and how to apply your results.
Zone 2 Training for Beginners: The Complete Starter Guide
New to Zone 2 training? Learn how to find your Zone 2 heart rate, use the talk test, and build up to 150 minutes a week with this beginner guide.
Resting Heart Rate Chart by Age and Fitness Level
See the resting heart rate chart by age and fitness level. Learn normal ranges, how to measure your RHR correctly, and what a dropping RHR says about fitness.
Maximum Heart Rate Formula: 220 Minus Age (and Its Limits)
Learn how to calculate max heart rate with 220 minus age, plus the Tanaka and Gulati formulas, worked examples at age 40, and the real margin of error.
The Fat-Burning Heart Rate Zone: Does It Actually Work?
Learn what the fat-burning heart rate zone really is, how to calculate it, and why total calories matter more than the percentage of fat burned.
Calories Burned Walking: Chart by Weight, Distance, and Pace
How many calories do you burn walking a mile? See the chart by weight, distance, and pace, plus how walking calories fit into your TDEE.
How Many Miles Is 10,000 Steps?
10,000 steps is about 4 to 5 miles (6.4 to 8 km) depending on your stride. See the chart by height, the formula, and how to measure your own stride length.
What Should Your Heart Rate Be During Exercise? The Age-by-Age Chart
Find your target heart rate zone by age: charts for 50–85% of max heart rate (ages 20–60), the 220-minus-age formula, its limits, and when a high reading means slow down.
Zone 2 Training: How to Find Your Zone 2 Heart Rate
What Zone 2 training is, two ways to find your Zone 2 heart rate, and how much weekly Zone 2 cardio to aim for.