Sports & Fitness
Running pace, strength, VO2 max, protein, cricket DLS targets, golf handicaps, and baseball stats.
10 calculators
Sports and fitness calculators turn training sessions, matches, and rounds into numbers you can act on. For runners, the pace calculator converts between pace, time, and distance in kilometres or miles and predicts race finish times, and the VO2 max calculator estimates aerobic fitness from a 12-minute run or your heart rate. In the gym, the one-rep max calculator estimates your strongest single lift from a heavier set and turns it into training weights, the calories burned calculator estimates energy use for 22 common activities, and the protein calculator sets a daily target for your weight, activity, and goal. For team and club sport, there are DLS targets, run rates, and net run rate for cricket, batting average, OBP, slugging, and OPS for baseball, and a World Handicap System calculator for golf. Fitness results are general estimates, not medical advice, and official league or golf body figures always take precedence.
Batting Average Calculator
Baseball AVG, OBP, SLG, and OPS from a hitter's season line.
Open calculatorCalories Burned Calculator
Calories burned for 22 common activities, based on MET values.
Open calculatorDLS Calculator (Duckworth-Lewis-Stern)
Revised targets and par scores for rain-affected matches, with interruptions to both innings.
Open calculatorGolf Handicap Calculator
WHS Handicap Index from up to 20 rounds, plus course handicap.
Open calculatorNet Run Rate Calculator
Tournament net run rate, applying the all-out rule automatically.
Open calculatorOne Rep Max (1RM) Calculator
Estimated 1RM (Epley and Brzycki) and a % of 1RM training table.
Open calculatorProtein Intake Calculator
Daily protein in grams by weight, activity level, and goal.
Open calculatorRun Rate Calculator
Current run rate, required run rate in a chase, and projected total.
Open calculatorRunning Pace Calculator
Pace per km or mile, finish time, or distance, with race-time predictions.
Open calculatorVO2 Max Calculator
VO2 max from the Cooper 12-minute test or the resting heart rate method.
Open calculatorFrequently asked questions
Is the DLS calculator official?
It follows the ICC's published Standard Edition method and table and reproduces the ICC's worked examples exactly. International and elite matches use the DLS Professional Edition software, which can give slightly different figures, so the match officials' calculation always takes precedence.
Why does entering overs as 25.3 matter?
In cricket, the figure after the point is balls, not tenths of an over: 25.3 overs is 25 overs and 3 balls, or 153 balls. Every calculator here converts overs to balls before doing any math, so rates and targets come out correctly.
Are the fitness calculators accurate for me?
They use well-established formulas such as Epley and Brzycki for one-rep max, the Cooper test for VO2 max, and published MET values for calories, so they give sound estimates for most adults. Individual results vary, and they aren't a substitute for testing or advice from a qualified professional.
Can I use these for T20 or club matches?
Yes. The DLS table covers every match length up to 50 overs per side, and the run rate and net run rate calculators work for any number of overs. For DLS in club cricket, choose a G50 value that matches your competition.