🔧 健身运动工具

🏃 12分钟跑VO2maxVo2max 12min 依据 Cooper 12 分钟跑测试，由跑动距离推算最大摄氧量 VO₂max，评估心肺耐力Vo2max 12min - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🏋️ 1RM 最大重量估算1RM (One-Rep Max) Estimator 输入已完成重量与重复次数，使用多种经典公式估算一次最大重复重量 1RM，适用于力量训练计划制定。Estimate one-rep max from weight and reps. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise t... 💪 BMI 计算器BMICalculator 输入身高与体重，计算身体质量指数（BMI），并依据中国成人标准给出体评等级与健康体重范围。BMICalculator - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & ... 💪 体脂率估算（海军公式）Estimate 基于美国海军体脂公式，通过腰围、颈围、身高（女性含臀围）估算体脂率，无需仪器、适合日常自测。Estimate - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 📏 体脂率计算（Navy 公式）Body Fat Calculator (Navy Method) 使用美国海军 circumference 公式，根据颈围、腰围、臀围估算体脂率。Estimate body fat percentage by the US Navy formula. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & ... 💪 体脂率（皮褶厚度法）Calculator Calc 13 基于 Jackson-Pollock 三点皮褶法，结合性别与年龄估算身体密度，再用 Siri 公式换算体脂率。Calculator Calc 13 - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness... 💪 体脂电阻估算（BIA）Body Fat Resistance Estimate ( BIA ) 基于生物电阻抗分析法（BIA），通过阻抗指数估算总体水与去脂体重，进而换算体脂率。Body Fat Resistance Estimate ( BIA ) - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness ... 💪 关节角度力学Angle Motion 输入关节角度、外部力臂与负荷，估算关节净力矩与肌肉发力需求（生物力学简化模型）。Angle Motion - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 减脂能量缺口计算Fat-Loss Energy Deficit Calculator 基于 1kg 脂肪 ≈ 7700 kcal 的能量守恒原理，计算达成减脂目标所需的每日热量缺口及饮食/运动分配方案。Compute daily energy deficit for fat loss (about 7700 kcal per kg of fat). Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Pa... ❤️ 哑铃/杠铃配重组合生成器Generator 哑铃/杠铃配重组合生成器。输入目标重量与可用杠铃片规格，在前端生成可拼出该重量的配重组合方案，方便训练配重快速设置，数据本地生成。Generator - generate results online, free and instant. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness ... 💪 圆肩（胸小肌紧张）检测Detector 15 圆肩（胸小肌紧张）在线检测工具，基于 3 项测试评估体态问题严重程度并给拉伸建议，适合健身自查，纯前端运行。Detector 15 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🔥 基础代谢率 BMRBMR (Basal Metabolic Rate) Calculator 基础代谢率 BMR 计算器。输入身高、体重、年龄与性别，按 Mifflin-St Jeor 等公式估算每日基础代谢热量，用于热量管理、减脂增肌的能量基准设定。Estimate basal metabolic rate (Mifflin-St Jeor). Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exer... 💪 基础代谢率（BMR）Calculator Calc Metabolism 采用 Mifflin-St Jeor 与 Harris-Benedict 两种公式估算基础代谢率，帮助你了解静息状态下的最低能量消耗。Calculator Calc Metabolism - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the... 🥗 增肌每日蛋白质/碳水/脂肪配比Carbon Ratio 增肌营养配比计算器。输入体重与目标，测算每日蛋白质、碳水与脂肪的推荐摄入量与供能比，用于增肌期的饮食结构与热量分配规划。Carbon Ratio - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🍗 增肌营养配比Macro Ratio 输入体重与增肌目标，计算每日蛋白质、碳水与脂肪的克数及热量占比，适用于健身饮食配比规划。Macro Ratio - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. ⏱️ 循环训练计时器Circuit Timer HIIT / 循环训练计时，自定义训练、休息时长与轮数，组间自动切换提醒Circuit Timer - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 拉伸时间建议Time Stretch 根据目标肌肉群与当前柔韧性等级，推荐静态拉伸保持时间、组数、每周频率及动态/PNF 拉伸方案。Time Stretch - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 最大心率计算器Calculator Calc Heart Rate 输入年龄，使用 Fox、Tanaka、Gellish、Arena 等多种公式估算最大心率，并给出基于平均值的训练区间。Calculator Calc Heart Rate - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the... 💪 最大摄氧量估算（VO2max）VO2max Estimator (Cooper Test) 基于 Cooper 12 分钟跑测试，通过跑步距离估算最大摄氧量（VO2max），评定有氧耐力水平。Estimate maximal oxygen uptake (VO2max) from the Cooper 12-minute run. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part o... 💪 有氧心率区间计算Calc Heart Rate 有氧心率区间计算器。采用 Karvonen 储备心率法，结合年龄与静息心率划分 5 个有氧训练区间，帮助精准控制运动强度，提升燃脂与耐力训练效率。Calc Heart Rate - calculate online, free and accurate. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness ... 💪 核心（稳定性）评估Assessor 18 核心稳定性评估工具。按 4 项测试（平板支撑、死虫等）综合评分，评估核心肌群稳定性与力量短板，输出等级与训练建议，用于健身动作质量改进。Assessor 18 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 每日卡路里需求（TDEE）Calc 基于 Mifflin-St Jeor 公式计算基础代谢率（BMR），结合活动系数得出每日总能量消耗（TDEE）。Estimate daily calorie needs (TDEE) and macros (protein, fat, carbs) from sex, age, height, weight and activity for maintenance or loss—free, browser-only. 🥩 每日蛋白质需求量Daily Protein Requirement Calculator 输入体重、日常活动水平（久坐至高强度）与训练目标（增肌、减脂或维持），依据生理常数与经验系数估算每日蛋白质推荐摄入范围（克），帮助健身人群安排膳食蛋白补充。Estimate daily protein intake by weight and goal. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exe... 💪 泡沫轴放松时间与压痛评分Rater Time 输入目标肌群、压痛等级（VAS 0–10）与单次放松时长，按筋膜放松原则给出力度、停留、组数与频率建议Rater Time - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. ❤️ 深蹲/卧推/硬拉1RM（一次最大重复）估算Estimate 1 1RM（一次最大重复）在线估算器，输入某重量下的完成次数用 Epley/Brzycki 公式反推深蹲卧推硬拉最大力量，辅助训练规划，纯前端。Estimate 1 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 渐进超负荷计划Load 根据当前训练数据生成每周递增方案，每 4 周安排减载周（deload），科学推进力量增长。Load - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 📏 皮褶体脂率Bodyfat Caliper 用皮褶卡尺测量皮下脂肪厚度，依据 Jackson-Pollock 公式估算体脂率Bodyfat Caliper - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 🏋️ 私教课程周期计划表Cycle 5 创建私教课程，编排每周训练时间表，打卡记录完成情况，统计完成率与月历视图。Cycle 5 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💪 肌肉对称度测量Ratio 19 输入左右侧上臂、大腿、小腿围度，计算各部位对称性差异与综合评分，评估肌肉发展均衡度。Ratio 19 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 📊 训练容量曲线Training Capacity Curve 记录每个动作的重量×组数×次数，累计训练容量并绘制进度曲线，追踪力量增长Training Capacity Curve - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise ... 💪 训练容量计算Training Capacity Calculate 计算训练总容量（重量×组数×次数），用 Epley 公式估算 1RM，并根据次数判定强度区间与训练目标。Training Capacity Calculate - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exerc... 💪 评估（质量/优化/改进）机制Evaluate - ( Quality / Optimization / Improvement ) Mechanism 健身评估质量优化机制工具。从 5 个维度（每项 1–5 分）量化评估训练计划质量，汇总得分并给出优化建议，用于健身方案标准化与持续改进。Evaluate - ( Quality / Optimization / Improvement ) Mechanism - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no inst... ❤️ 跑步配速（分钟/公里）转换器Convert 在配速（分:秒/公里）与速度（公里/时）之间换算，输入目标配速得完赛时间预估，适合跑步训练与赛事配速规划。Convert - convert values online, free and instant. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Ex... 💪 运动卡路里消耗Estimate 2 基于 MET（代谢当量）值，结合体重与运动时长估算卡路里消耗，支持 20+ 种常见运动。Estimate 2 - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools. 💧 饮水提醒定时器Reminder 设定每日饮水目标并定时提醒补水，记录每次饮水量，数据本地保存，帮助养成规律饮水习惯。Reminder - free online tool. Free online tool on ToolBox — 100% client-side, no data uploaded, no install. Part of the Fitness & Exercise tools.