Calculators for training and nutrition
Five calculators built on the same science formulas Workoutify uses to build your plan: one-rep max and working weights, calories and macros, protein, heart-rate zones and running pace. They work right on the page, no sign-up.
All calculators
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1RM calculator
Your one-rep max by the Epley formula and working weights for 1–12 reps by RPE. Worked example Weight lifted, kg 100 Reps completed 5 116.7 kg Your estimated 1RM ×3 100 kg ×5 95 kg ×8 85 kg Working weight at RPE 8 -
Calorie and macro calculator
Daily calories, protein, fat and carbs for rest days and training days. Worked example Sex Male Age, years 30 Height, cm 180 Weight, kg 80 Workouts per week 3 Goal Build muscle 2850 kcal Rest day 144 g Protein 79 g Fat 391 g Carbs -
Protein calculator
How many grams of protein a day your goal needs and how to split them across meals. Worked example Weight, kg 70 Goal Build muscle 126 g Protein per day 3 meals — 42 g each, 4 meals — 32 g each -
Heart rate zone calculator
Five Karvonen heart-rate zones in beats per minute, from recovery to intervals. Worked example Max heart rate, bpm 190 Resting heart rate, bpm 60 138–151 bpm Zone 2, aerobic base Z1 60–138 Z2 138–151 Z3 151–164 Z4 164–177 Z5 177–190 -
Running pace calculator
Five training paces in minutes per kilometre from Daniels' VDOT table. Worked example VDOT (30–70) 45 6:18 min/km Easy (E) E 6:18 M 5:35 T 5:10 I 4:43 R 4:15
Where these formulas come from
- This isn't a separate set of formulas made for the website: the calculators call the same code the app uses to pick your weights, calorie target and heart-rate zones. If a number here and in your plan ever differ, that's a bug and we'll fix it.
- Every formula has an author and a year — the references are at the bottom of each calculator. Any formula gives an estimate, not a measurement, so we say where it goes wrong and by how much.
Frequently asked questions
Are the calculators free?
Yes. They run right in your browser without sign-up, and the numbers you type aren't sent anywhere.
Can I use these numbers to manage a medical condition?
No. They are guidelines for healthy adults, not medical advice. With an illness, pregnancy or medication, your doctor sets the targets.
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.