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Fitness tools that give you useful context
Use these calculators as general estimates, not diagnoses or personalised prescriptions. Each tool explains its inputs, assumptions and limitations so you can interpret the result sensibly.
Fitness Age Calculator
Your fitness age estimates how old your body performs, versus your actual age, using resting heart rate, activity level and a 30-second sit-to-stand test. A lower fitness age is the goal, and it is influenced by training habits.
Use this tool →Protein Target Calculator
A practical daily protein target is roughly 1.6–2.2g per kg of body weight when you are training, higher when losing fat to protect muscle. This tool gives you a number and real Malaysian food examples to hit it.
Use this tool →Zone 2 Heart Rate Calculator
Zone 2 is easy-effort cardio at roughly 60–70% of your maximum heart rate, where you can still hold a conversation. It builds your aerobic base, supports fat use, and is the backbone of sustainable conditioning.
Use this tool →One-Rep Max Calculator
Your one-rep max (1RM) is the most you could lift once. This tool estimates it from a set you actually did, then gives you the working weights for strength, muscle and endurance so you can train at the right load.
Use this tool →Waist-to-Height Ratio
Waist-to-height ratio is a simple, research-backed marker of central body fat, often more useful than BMI. Keeping your waist under half your height is a sensible general target for most adults.
Use this tool →Want to turn this estimate into a practical plan?
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