Health tools for every goal
Free calculators to estimate your one-rep max, find your heart-rate zones, work out your daily calories, and plan your sleep around 90-minute cycles.
- Strength1RM CalculatorEstimated one-rep max, and the loads that follow.Estimate your 1RM
- Energy expenditureTDEE CalculatorDaily calorie burn, and what to eat for each goal.Calculate your TDEE
- Training zonesHeart Rate Zone CalculatorFive zones in bpm, by percent of max or Karvonen.Find your zones
- Cardiorespiratory fitnessVO2 Max EstimatorCardio fitness, from a pulse or a run test.Estimate your VO2 max
- Strength standardsStrength Level CalculatorWhere your one-rep max sits, beginner to elite.Check your level
- Exercise comparisonLift Comparison CalculatorWhat your bench says about your squat and deadlift.Compare two lifts
- Sleep timingSleep CalculatorBedtimes and wake times, aligned to 90-minute cycles.Plan your sleep
A calculator answers once, from what you can type. Beacon answers every morning, from what your wearable actually recorded overnight — which is the difference between an estimate and a measurement.
Frequently asked
Are these calculators free?
Yes, every one of them, with no account, no email and no limit on how many times you run one. There is nothing to unlock and nothing behind a paywall, and the formula or dataset behind each answer is written out on its own page.
Is anything I type sent to a server?
No. Every calculator on this page computes in your browser, in JavaScript that ships with the page — and that includes the strength and lift comparison tools, whose powerlifting dataset is downloaded with the page rather than queried per answer. Your weight, age, heart rate and bedtime never leave the device, and nothing is stored between visits; reload the page and it starts over from its defaults.
Which calculator should I start with?
It depends on what you are trying to settle. For lifting, the 1RM calculator turns a set you already did into the loads for every other rep count, the strength level calculator says where that max sits between beginner and elite, and the lift comparison tool says what it implies for your other two lifts. For eating, TDEE gives you a daily calorie figure and what it becomes for each goal. For cardio, heart rate zones tell you how hard to go and the VO2 max estimator tells you where you stand. For sleep, the sleep calculator works backwards from the time you have to be up.
How accurate are the results?
Most are estimates from population equations, and each page names the one it uses and what it assumes — an estimated 1RM, a Mifflin-St Jeor resting burn and a 220-minus-age maximum heart rate are all useful starting points, and none of them is a measurement of you. The strength level and lift comparison tools are different in kind: they report what real competitors actually lifted at your bodyweight, from OpenPowerlifting meet results, which is a population you may or may not resemble. Either way the working is on the page rather than hidden.
Do I need the Beacon app to use them?
No. Nothing here asks you to install anything. The difference is what happens after the answer: a calculator answers once from what you can type, where the app reads what your wearable actually recorded and updates the answer every morning.