MariposasMariposas

Fitness Calculators

Free, accurate calculators built on published formulas (see our methodology). No sign-up, and you can save your numbers and track them over time in Mariposas.

Strength

One-Rep Max Calculator

Estimate your 1RM from any set + a full %-of-max table.

Barbell Plate Calculator

Which plates to load on each side of the bar.

Wilks Calculator

Your Wilks strength score from your powerlifting total.

DOTS Calculator

The modern DOTS strength score.

Warm-Up Set Calculator

A warm-up ramp to your working weight.

Strength Standards Calculator

See if your lift is novice, intermediate, advanced or elite.

Nutrition & Calories

TDEE Calculator

Find your daily calorie needs to maintain, cut or bulk.

Calories Burned Calculator

Calories burned for 100+ activities, by weight & time.

Macro Calculator

Protein, carbs and fat grams from your calorie target.

BMR Calculator

Calories you burn at complete rest.

Water Intake Calculator

A daily water target from your weight & activity.

Protein Calculator

Daily protein for your goal.

Weight Loss Calculator

How long to reach your goal weight.

Calorie Target Calculator

Maintenance, cut and bulk calories from your TDEE.

Macro Percent to Grams Calculator

Convert macro percentages into protein, carb & fat grams.

Carb Loading Calculator

Carb-loading target for endurance race day.

Body Metrics

BMI Calculator

Body Mass Index and the healthy-weight category.

Body Fat Calculator

Estimate body fat with the US Navy tape method.

Lean Body Mass Calculator

Your lean (fat-free) mass via the Boer formula.

FFMI Calculator

Fat-Free Mass Index, muscle relative to height.

Ideal Weight Calculator

Ideal body weight across four classic formulas.

Body Surface Area Calculator

Your body surface area (Mosteller formula).

Waist-to-Hip Ratio Calculator

A quick body-shape health screen.

Waist-to-Height Ratio Calculator

A simple "keep your waist under half your height" check.

Cardio & Running

Running Pace Calculator

Pace, speed and km↔mi from your distance and time.

VO₂ Max Calculator

Estimate aerobic fitness from a field test.

Heart Rate Zone Calculator

Your five training zones in bpm.

Race Time Predictor

Predict a race time from a recent result.

Steps to Distance Calculator

Convert step count to miles or km.

Pace Converter

Convert pace between min/mile, min/km and mph.

Running Calorie Calculator

Calories burned running, by pace, incline & weight.

Converters

kg to lbs Converter

Convert kilograms to pounds.

lbs to kg Converter

Convert pounds to kilograms.

Miles to km Converter

Convert miles to kilometers.

km to Miles Converter

Convert kilometers to miles.
Track your progress in Mariposas Save your numbers and watch them improve