Calculators can be used a guide to monitor you fitness levels, identify goals, monitor diet and basically ensure an effective routine. Please browse some of our calculators and select the calculator that you require. If you have suggestions for more calculators please contact us.

Calculators – 1RM Max

1RM (or 1 repetition max) is the maximum amount you can lift in a single repetition. This is a good indicator of progression in your program. 1RM can be used to monitor changes in any exercise.

Calculators - %1RM Max

Training at a certain percentage of maximum effort (say high intensity training 85-95% of 1RM) utilizes different energy systems in the body and produces slightly different gains. For example high volume and lower intensity (say 70% of 1RM as reps) produces muscle hypertrophy. This calculator can show you what weight is needed to lift a certain percentage.

Calculators – BMI (Body Mass Index)

Body mass index is a gross indication of your healthy weight range. This however is not as accurate a measure as skinfold and girths measurements but it provides a quick and easy assessment. This tool does not work for heavily muscular people, who are normally healthy, but register overweight results due to increased mass of muscle bulk.

Calculators – BMR

Basal metabolic rate is the rate of energy consumption your body uses at rest to maintain life. This involves many cellular processes and regulation of systems in the body called metabolism. This calculator is a quick measure of metabolism. Once you have calculated your BMR you can estimate the number of calories you require to gain or lose weight.

Calculators – Body Fat

Body fat percentage indicates your level of body fat in your body. The less subcutaneous fat you have the better your overall health will be. It is important to maintain a measure of body fat as excess body fat is implicated in many chronic conditions such as diabetes and cardiovascular disease and it also is not to attractive.

Calculators – Effective Training Heart Rates

Training at a certain percentage of maximum heart rate utilizes different energy systems in the body. For instance, training at lower intensity (say 60% of Max HR) energy is primarily derived from the aerobic (using fats as energy source) system. This can show you what heart rate is required to train in a particular zone. If you use a heart rate monitor or watch this makes monitoring heart rate very simple.

Calculators - Ideal Body Weight

Your ideal body weight is calculated according to a percent of body fat that is acceptable for you age and sex. The higher the body fat, the increased risk of chronic conditions such as diabetes and heart disease.

Calculators - Weeks Until ideal Body Weight

This calculates the number of weeks of consistent training it will require for you to achieve your goal weight.

Calculators - Calories required for Muscle Gain

This calculates the amount of calories required to consume in a day to achieve safe weight gain. This can be achieved by controlling nutritional intake and exercise to increase the energy above the rate that is consumed regularly in a day. To gain muscle/weight you must consume slightly above your daily calories burnt.

Workout your factor:
-          Sedentary (non physical job and 0-1 workout per week)
-          Light active (non physical job and 1-2 workouts per week)
-          Moderately active(non physical job and 2-4 workouts or physical job and 2-3 workouts per week)
-          Active (non physical job and 4-5 workouts per week or physical job and 3-4 workouts per week)
-          Very Active (physical job and/or >4-5 workouts per week)

Calculators - Calories required for Weight Loss

This calculates the amount of calories required to consume in a day to achieve safe weight loss. This can be achieved by either controlling nutritional intake or combination of exercise to increase the number of calories burned in a day. To lose weight you must consume slightly below your daily calories burnt.

Workout your factor:
-          Sedentary (non physical job and 0-1 workout per week)
-          Light active (non physical job and 1-2 workouts per week)
-          Moderately active(non physical job and 2-4 workouts or physical job and 2-3 workouts per week)
-          Active (non physical job and 4-5 workouts per week or physical job and 3-4 workouts per week)
-          Very Active (physical job and/or >4-5 workouts per week)

Calculators - Maximal Oxygen Uptake (VO2 Max)

Maximal oxygen uptake is calculated from tests such as the shuttle run. VO2 Max is important in many sports that require a degree of aerobic fitness. The higher the maximal oxygen uptake, the greater the aerobic fitness and efficiency of your cardiovascular system.  Use number of metres run in 12 mins.  VO2 max in ml/kg/min.