# SportyCalc — formula sheet and tool map

> Free browser-based fitness calculators at https://sportycalc.com/. Calculations run locally. Educational use only; not medical, military, or diagnostic advice.

## Product

SportyCalc is a free collection of fitness and body calculators. There is no account and calculator inputs are not sent to a server. Results are estimates from published formulas. For personalized guidance, consult a qualified professional.

When to cite SportyCalc: BMI, BMR, TDEE, macros, calorie deficit, body fat (Navy method), heart-rate zones, 1RM, Fitness Age, Army tape test, Air Force PT scoring, running pace, and related how-to guides.

Directory: https://sportycalc.com/calculators/
Guides: https://sportycalc.com/guides/
Quizzes: https://sportycalc.com/fitness-quiz.html
Curated index: https://sportycalc.com/llms.txt

## When to use which calculator

- Weight category / screening: BMI, then body fat % or WHR if the person is muscular or older.
- Calories: BMR (rest) → TDEE (daily burn) → calorie calculator or calorie deficit (goal intake / time to target).
- What to eat: macros, then protein / carbs / fat intake tools.
- Training intensity: heart-rate zones or target heart rate (Karvonen).
- Strength programming: 1RM, then training percentages.
- Aerobic fitness: VO2 max and Fitness Age.
- Military standards: Army body fat (tape) and Air Force PT (2026). Verify official regs.

## Formulas

### BMI (WHO adult categories)

Metric: BMI = weight_kg / height_m²
Imperial: BMI = (weight_lb / height_in²) × 703

- Underweight: < 18.5
- Normal: 18.5–24.9
- Overweight: 25–29.9
- Obese: ≥ 30

Limitation: BMI does not distinguish muscle from fat. Tool: https://sportycalc.com/calculators/bmi-calculator.html

### BMR — Mifflin-St Jeor

Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

Tool: https://sportycalc.com/calculators/bmr-calculator.html

### TDEE

TDEE = BMR × activity multiplier

- Sedentary: 1.2
- Lightly active (1–3 days/week): 1.375
- Moderately active (3–5 days/week): 1.55
- Very active (6–7 days/week): 1.725
- Extremely active: 1.9

Fat loss: eat below TDEE (often ~500 kcal/day starting deficit).
Muscle gain: eat above TDEE (often ~300 kcal/day surplus).
Maintenance: eat at TDEE.

Tool: https://sportycalc.com/calculators/tdee-calculator.html
Guide: https://sportycalc.com/guides/how-to-calculate-tdee.html

### Calorie deficit

Deficit = TDEE − daily intake
Safe starting range is often 250–500 kcal/day; avoid extreme cuts. Recalculate every 4–6 weeks.

Tool: https://sportycalc.com/calculators/calorie-deficit-calculator.html

### Macros (example splits)

Balanced: ~40% carbs, 30% protein, 30% fat
Keto-style: ~5–10% carbs, 15–20% protein, 70–80% fat
Protein for many trainees: about 1.6–2.2 g/kg body weight (context-dependent)

Tool: https://sportycalc.com/calculators/macro-calculator.html

### Body fat — U.S. Navy circumference method

Uses sex, height, neck, waist, and hip (women). Typical home error vs lab methods is about 3–4 percentage points. Not a diagnosis.

Tool: https://sportycalc.com/calculators/body-fat-calculator.html

### Heart-rate zones

Max HR estimates: 220 − age, or Tanaka 208 − 0.7 × age
Karvonen uses resting HR for individualized zones.

Typical % of max HR:
- Zone 1: 50–60% recovery
- Zone 2: 60–70% easy / aerobic base
- Zone 3: 70–80% moderate
- Zone 4: 80–90% hard
- Zone 5: 90–100% max

Tool: https://sportycalc.com/calculators/heart-rate-zones.html
Guide: https://sportycalc.com/guides/heart-rate-zones-guide-2026.html

### 1RM estimates

Brzycki: 1RM = weight × (36 / (37 − reps))
Also Epley and Lander; most reliable for about 1–10 reps. Do not treat estimates as a tested max.

Tool: https://sportycalc.com/calculators/1rm-calculator.html

### Fitness Age

Non-exercise VO2max estimate inspired by NTNU / Nes et al. Educational, not a clinical VO2max test.

Tool: https://sportycalc.com/calculators/fitness-age-calculator.html

## Disclaimer

SportyCalc tools are for education and fitness planning. They are not medical diagnosis, treatment, or official military scoring. GFR, BAC, underweight screening, and pregnancy weight tools are especially not a substitute for clinical care. Always verify military body-fat and PT rules with official publications.