Fitness Calculators
Calculate calories, running pace, and heart rate training zones.
Calorie & TDEE Calculator
BMR
1749
cal/day
TDEE
2711
cal/day
Cut
2211
Maintain
2711
Bulk
3211
Running Pace Calculator
Pace /km
5:00
min/km
Pace /mile
8:03
min/mile
Heart Rate Zone Calculator
Max Heart Rate: 190 bpm
Recovery
50-60% - Light activity, recovery
95-114
bpm
Fat Burn
60-70% - Aerobic base, fat burning
114-133
bpm
Aerobic
70-80% - Cardio training
133-152
bpm
Threshold
80-90% - Lactate threshold
152-171
bpm
Maximum
90-100% - Max effort, anaerobic
171-190
bpm
Zone 2 Training Range
For optimal aerobic development and fat burning, maintain your heart rate in Zone 2:
114 - 133 bpm
(60-70% of max HR)
Frequently Asked Questions
Understanding Calories & Metabolism
Your body burns calories through three main processes: Basal Metabolic Rate (BMR), the thermic effect of food, and physical activity. Understanding these helps you set appropriate calorie targets for your goals.
Heart Rate Based Training
Training in different heart rate zones develops different energy systems. Zone 2 training is particularly valuable for building aerobic base and improving fat oxidation, which supports both endurance and strength training.