Measure what matters.
Understand what changes.
Evidence-led tools for aerobic capacity, strength, body composition, recovery and nutrition. Built to give context, not false certainty.
A useful result should lead to a better question.
Each calculator gives you an immediate result, explains the relevant comparison and makes the limitations visible. Where defensible, results use age- and Male-or-Female reference data rather than generic internet scoring.
The free detailed report adds research context, practical next steps and the option to discuss the result with an Aspire coach.
16 tests. Choose the marker you want to test.
14 calculators are live. The other two are on the way.
Cooper 12-minute run
Estimate VO2 max from total distance and compare the result with age-based Male or Female reference bands.
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Concept2 2,000 m row
Estimate VO2 max, 500 m pace and power from time, body weight and rowing training status.
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Grip strength
Use a seated Handexer test with the elbow exactly 90 degrees, then compare the best result with international age- and sex-specific quintiles.
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Body-fat context
Interpret body-fat percentage with evidence-led health and longevity context.
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Maximum push-ups
Compare a strict maximum set with a public age- and sex-specific fitness benchmark, with protocol limitations shown.
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Dead hang
Track a repeatable personal baseline. Robust adult age- and sex-specific population norms have not been established.
Coming soon
One-minute sit-to-stand
Use a fixed chair endpoint and compare repetitions with published age- and sex-specific percentiles.
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Heart-rate recovery
Measure the fall in heart rate after a standardised exercise effort.
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Session RPE
Turn perceived effort and session duration into a practical internal-load measure.
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Heart-rate zones
Estimate practical training zones using heart-rate reserve when resting heart rate is available.
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One-rep max estimate
Estimate a one-repetition maximum from a technically clean submaximal set and derive training loads.
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Daily protein range
Estimate a daily range from body weight and goal. Meal frequency stays optional, including OMAD and two- or three-meal patterns.
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Skinfold body fat
Choose Jackson-Pollock 3-site, 7-site or Durnin-Womersley 4-site and keep every equation and site visible.
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TDEE calculator
Estimate BMR and maintenance calories using Mifflin-St Jeor, a transparent activity factor and a realistic planning range.
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Macro calculator
Build adjustable protein, fat and carbohydrate targets for maintenance, fat loss or muscle gain without forcing meal frequency.
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Longevity marker scorecard
Bring aerobic capacity, strength, body composition and recovery markers into one age-aware profile without pretending they form a single medical diagnosis.
Coming soonA calculator is a starting point, not a diagnosis.
Field tests and prediction equations are valuable when the protocol is standardised and the limitations are understood. They do not replace laboratory measurement, clinical assessment or professional judgement.
Every Aspire calculator identifies its equation or reference source, separates published norms from planning targets and links directly to public research.