Health Calculators
Calorie Calculator
Estimate your daily calorie needs to maintain, lose, or gain weight, based on your age, sex, height, weight, and activity level.
Health Calculators
Calories Burned Calculator
Estimate the calories burned during an activity, based on its intensity (MET value), your body weight, and how long you did it.
Health Calculators
BMR Calculator
Find your Basal Metabolic Rate — the calories your body burns at complete rest — and see calorie targets across activity levels.
Health Calculators
Body Fat Calculator
Estimate your body fat percentage using the U.S. Navy circumference method, and see how it compares to standard fitness categories.
Health Calculators
Lean Body Mass Calculator
Estimate your lean body mass — everything that isn't fat — using three well-known formulas.
Health Calculators
Target Heart Rate Calculator
Find your estimated maximum heart rate and your target training zones using the Karvonen method.
Health Calculators
Cardiovascular Risk (ASCVD/PREVENT) Calculator
Estimate your 10-year risk of cardiovascular disease using the American Heart Association's PREVENT equations (2023), for adults 30–79 without known cardiovascular disease.
Fitness Assessments
Flexibility Test
Measure your hamstring and lower-back flexibility with the sit-and-reach test, then see how your reach rates.
How to Perform This Test
- Warm up first — warmed-up muscles stretch farther. Use the same warm-up every time you retest so your results stay comparable.
- Sit on the floor with your shoes off and the sole of each foot flat against a sit-and-reach box, about shoulder-width apart. No box? Have a partner hold a ruler or tape measure between your feet — it works, but it is less accurate.
- Keep both knees pressed flat against the floor. A partner can help hold them down.
- Place one hand on top of the other, palms down, and reach forward as far as you can along the measuring line. Move smoothly — no jerking or bouncing.
- Take three practice reaches. On the fourth, reach as far as you can and hold the position for at least two seconds.
- Record the distance to the nearest half inch (or centimeter) and enter it below.
Stop the test if you feel pain, dizziness, or unusual shortness of breath. If you have a medical condition, or have not exercised in a while, check with a healthcare provider before testing.
Fitness Assessments
Step Test
Measure your cardiovascular endurance by stepping up and down for three minutes, then see how quickly your heart rate recovers.
How to Perform This Test
- You will need a sturdy 12-inch bench or step and a watch or timer.
- Step one foot up, bring the other foot up, then step down in the same order. Keep a steady pace for 3 full minutes.
- When time is up, stop and rest. About 1 minute after you finish, count your pulse for a full 60 seconds.
- Enter your pulse count below. The closer your heart rate is to your normal resting rate, the fitter you are.
Stop the test if you feel pain, dizziness, or unusual shortness of breath. If you have a medical condition, or have not exercised in a while, check with a healthcare provider before testing.
Fitness Assessments
Bike Test
Measure your cardiovascular endurance by pedaling a stationary bike for three minutes, then see how quickly your heart rate recovers.
How to Perform This Test
- You will need a stationary bike and a watch or timer. Adjust the seat so your knee is slightly bent at the bottom of each pedal stroke.
- Warm up with a few minutes of easy pedaling.
- Pedal at a steady, challenging pace for 3 full minutes. Use the same resistance and pace each time you retest.
- When time is up, stop pedaling and rest. About 1 minute after you finish, count your pulse for a full 60 seconds.
- Enter your pulse count below. The closer your heart rate is to your normal resting rate, the fitter you are.
Stop the test if you feel pain, dizziness, or unusual shortness of breath. If you have a medical condition, or have not exercised in a while, check with a healthcare provider before testing.
Fitness Assessments
Walk Test
Measure your aerobic fitness by walking one mile as quickly as you can, then see how your time compares for your age and sex.
How to Perform This Test
- Find a smooth, flat course — ideally a ¼-mile track (four laps = 1 mile).
- Warm up and stretch for at least 4–5 minutes, paying special attention to your leg muscles.
- Walk 1 mile as quickly as you can while keeping a steady walking pace, and time yourself.
- As soon as you finish, check your heart rate. It does not change the rating below, but it is worth tracking — a heart rate close to your resting rate is a sign of good fitness.
- Enter your time in minutes and seconds below. The rating chart covers ages 20 and over.
Stop the test if you feel pain, dizziness, or unusual shortness of breath. If you have a medical condition, or have not exercised in a while, check with a healthcare provider before testing.
Fitness Assessments
Muscular Performance Push Test
Test your upper-body muscular endurance by counting how many push-ups you can complete before fatigue sets in.
How to Perform This Test
- Choose your position: a full push-up (only your hands and toes on the floor) or a modified push-up (knees bent and resting on the floor). Use the same style each time you retest.
- Keep your body in a straight line. Lower your chest toward the floor, then press back up until your arms are straight.
- Keep a steady pace and count each full push-up. Continue until muscle fatigue sets in and you cannot complete another with good form.
- Enter your total below. The rating chart covers ages 17–65.
Stop the test if you feel pain, dizziness, or unusual shortness of breath. If you have a medical condition, or have not exercised in a while, check with a healthcare provider before testing.
Fitness Assessments
Muscular Performance Sit Up Test
Test your abdominal muscular endurance by counting how many sit-ups (curl-ups) you can complete in one minute.
How to Perform This Test
- Lie on your back with your knees bent, your feet pressed flat to the floor and your hands resting on your thighs.
- Slightly raise your upper body toward the ceiling, keeping your lower back pressed against the floor, then slowly lie back down.
- Do not lift your torso by pulling on your neck, and keep your lower back on the floor to avoid injury.
- Start a one-minute timer and complete as many sit-ups as you can with good form.
- Enter your total below.
Stop the test if you feel pain, dizziness, or unusual shortness of breath. If you have a medical condition, or have not exercised in a while, check with a healthcare provider before testing.
Fitness Assessments
Muscular Performance Squat Test
Test your lower-body muscular endurance by counting how many squats you can complete in one minute.
How to Perform This Test
- Stand tall with your feet about shoulder-width apart.
- Bend your knees and hips and lower your torso between your legs until your glutes are near your heels.
- Stand back up until your body is straight — that counts as one squat.
- Start a one-minute timer and complete as many full squats as you can with good form, using body weight only.
- Enter your total below.
Stop the test if you feel pain, dizziness, or unusual shortness of breath. If you have a medical condition, or have not exercised in a while, check with a healthcare provider before testing.
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