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400m Estimate Using Multiple Linear Regression

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Context In 2018 I saw a post: Predicting 800m Timesby Sam Harding In it he used Multiple Linear Regression to perform more and more accurate 800m estimations. I had done… Read more

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1RM Formulae and its Applications

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Context Earlier today I did a small workout using a hexagon bar (deadlift alternative). During it I managed to do 5 x 255 lb. I wondered as I got to… Read more

Swainson et al. (WHtR) Body Fat Calculator

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After perusing PubMed for awhile I have found various articles/studies on predicting body fat. You can find some here. Anyways, this one comes from one published May 11th, 2017. It… Read more

Heller Institute of Medical Research Body Fat Calculator

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Source https://www.ncbi.nlm.nih.gov/pubmed/29553036

NSCA’s Macronutrient Training Guidelines

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Daily Nutrient Recommendations Macronutrient g / kg / day Protein 1.2 – 2 Carbohydrate(general training) 5 – 7 Carbohydrate(athlete training) 7 – 10 Fat The rest of the calories. Minimum… Read more

NASM’s Macronutrient Plan for Adults/Athletes

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Protein “The primary function of protein is to build and repair body tissues and structures. It is also involved in the synthesis of hormones, enzymes, and other regulatory peptides. Additionally,… Read more

Radu Antoniu’s Macronutrient Plans for Fat Loss and Bulking

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Fat Loss Plan “So there are 3 ways to create an energy deficit: increase total physical activity, eat less or do a bit of both at the same time. The… Read more

Estimating Caloric Burn With MET Values and EPOC

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What is a MET? MET stands for Metabolic Equivalents. It is an index of energy expenditure through “the ratio of the rate of energy expended during an activity to the… Read more

Maximal Muscular Potential for Natural Athletes Calculator

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In May 2018 I published an article built off a long time personal trainer and competition athlete: Martin Berkhan. I put off making the calculator for my article on it… Read more

Freeletics Documentation: Summary of Exercises and Workouts

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These are all of the exercises and pre-made workouts on the Freeletics app. This will not include the drills or intervals as they vary based on the coach’s evaluation of… Read more

Freeletics Documentation: The Introduction

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Context For many years I’ve always had the same selfish goal. To look like something out of a superhero movie (but more natural looking). This year I think it will… Read more

VO2 Max and its Relations

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References: VO2 max by Brian Mackenzie Estimation of  VO2max from the ratio between HRmax and HRrest – the Heart Rate Ratio Method by Uth et al VO2 max from a one mile… Read more

Stride Length Estimates and Relative Calories Burned

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Use these estimations to figure out how many steps it takes you to walk a kilometer if you don’t already know your stride length. You then estimate how far you… Read more

400m Potential Calculators (UPDATED 5/23/18)

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This test is designed to measure anaerobic capacity. All you have to do is run a 100m, wait 5min, and run a 400m. Enter the times in the appropriate spots… Read more

Calories Burned While Walking or Running Calculator

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  I should note that the KG -KM Ratio Estimate was first made aware to me by Radu Antoniu in his video Cardio for Fat Loss. In it he states,… Read more

Female Fitness Multi-Calculator

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An adapted version of the Male Fitness Multi-Calculator with the obvious equations fitting the female standards.

Male Fitness Multi-Calculator

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I spent a good 4 hours making this calculator and transposing it onto this page. I must thank uCalc.pro for allowing this to happen.