Your Way to 5k
Ready to start running in a way that actually works for you? Download Your Way to 5K—a simple, flexible plan designed to help you build confidence, fitness, and endurance at your own pace. Just pop your details in below to get your free guide, plus weekly emails to keep you motivated, on track, and supported every step of the way!
If you want to understand how many calories your body actually needs, calculating your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) is a great place to start. Your BMR is the number of calories your body burns at rest to maintain basic functions like breathing and digestion. TDEE takes it a step further by factoring in your daily activity levels, giving you a more accurate estimate of how many calories you need to maintain, lose, or gain weight.
If you want to get the most out of your cardio training, understanding your heart rate zones can help you train smarter, not harder. The heart rate zone calculator here will show you which zone you should be in based on your age and fitness level, whether you’re aiming to burn fat, improve endurance, or boost overall cardiovascular health. Different zones target different benefits—from low-intensity fat burning to high-intensity performance training—so knowing where your heart rate should be can help you structure your workouts more effectively.