Catalyst Performance
Loading
Catalyst Performance
Loading
Free Tools
Ten free, evidence-based calculators: one for each pillar of healthspan, an overall read, a GLP-1 muscle-loss calculator, two tools for runners, and nutrition and body-composition tools. Each one gives you a quick estimate and what it means. They are estimates, not measurements: the full version, measured properly across all four pillars on the same scale we use in studio, is the free Healthspan Audit.
Run a health, fitness, or wellness site? Embed any of these calculators for free with one line of code.
The four pillars
Cardiorespiratory
See your VO2 max percentile for your age and sex, or estimate it from your resting heart rate.
Open calculatorStrength
Check your handgrip against the AWGS sarcopenia threshold, one of the best simple predictors of healthy ageing.
Open calculatorBody Composition
A better signal than weight or BMI. The target is simple: keep your waist under half your height.
Open calculatorStability
A no-equipment floor test scored out of 10, linked to all-cause mortality in published research.
Open calculatorFor runners
Running
Enter one race and predict your 5K, 10K, half and full marathon times, plus your pace per kilometre.
Open calculatorRunning
Your five training zones in bpm from your age, with the Karvonen method if you add your resting heart rate.
Open calculatorNutrition & body composition
Nutrition
Your daily protein target in grams: a floor to hit every day and a higher target if you train to build or keep muscle.
Open calculatorBody Composition
Estimate your body fat with a tape measure using the US Navy method, against the healthy range for your age and sex.
Open calculatorThe Catalyst Healthspan Audit scores all four pillars on a single 0 to 10 scale in three minutes, the same framework we use in studio. It is the front door to the 4-Pillar Healthspan Assessment.
Take the free Healthspan Audit