Question 1

How is one rep max calculated?

Accepted Answer

The most common formula is Epley: 1RM = weight x (1 + reps/30). For example, 100kg for 8 reps gives 1RM = 100 x (1 + 8/30) = 126.7kg. Our calculator shows results from multiple formulas so you can see the range.

Question 2

What is VO2 max and why does it matter?

Accepted Answer

VO2 max is the maximum rate of oxygen consumption during intense exercise, measured in ml/kg/min. It is the gold standard measure of aerobic fitness. A higher VO2 max correlates with better endurance performance and, independently, with lower all-cause mortality risk.

Question 3

How do I calculate my macros?

Accepted Answer

Start with your TDEE (total daily energy expenditure). Set protein at 1.6-2.2g per kg of bodyweight. Set fat at 20-35% of calories. Fill remaining calories with carbohydrates. Our macro calculator does this automatically from your goal, weight, and activity level.

Question 4

Are these fitness tools free?

Accepted Answer

Yes - completely free, no sign-up required. Results export to CSV or PDF.

Free Fitness & Wellness Tools & Calculators

Fitness calculators grounded in exercise science

Fitness & Wellness Tools - FAQ