5K Running for Beginners

Calculate average pace per kilometer and mile plus speed from one entered distance and elapsed time. Transparent constant-pace arithmetic, not a race predictor.

Calculate a user-entered heart-rate-reserve percentage range with the Tanaka age-estimated maximum. Shows formula and limits; never prescribes training zones.

Calculate adult BMI from metric or imperial height and weight. See CDC screening categories, formula steps, and limitations without treating BMI as a diagnosis.

Compare adult BMR equations and a selected activity-multiplier TDEE scenario without generating calorie, macro, or meal prescriptions.

Compare adult beverage water with National Academies total-water Adequate Intake references while keeping food water and individual needs explicit.

Reproduce mean kilometre/mile pace and speed from one completed source-owned race result and retained event distance, with an optional same-result displayed-pace comparison—without creating targets, splits, predictions or training advice.

Convert a user-selected energy total and carbohydrate, protein, and fat percentages into calories and grams with adult AMDR context.

Estimate adult basal metabolic rate with Mifflin–St Jeor, revised Harris–Benedict, or Katch–McArdle, plus a clearly labeled activity-multiplier TDEE scenario.

Estimate adult body-fat percentage with a sex-specific U.S. Navy circumference equation, explicit measurement guidance, unit conversion, and non-diagnostic limitations.