Nutrition & Fitness Math
BMI, calorie needs, macros, meal plans, training volume, 1RM and heart-rate zones: build the numbers behind fitness in a live spreadsheet that checks every cell.
Health & Fitness · 3 courses
Health, fitness and sports math courses
Fitness apps, running watches and sports sites give you a number without the formula behind it. These courses show the formulas, so you understand where a calorie target, a race prediction or a player rating comes from and can adjust it sensibly. Every calculation is done in a spreadsheet that checks your result instantly.
Nutrition & Fitness Math starts with BMI and its limits, calculates basal metabolic rate with the Mifflin-St Jeor equation and TDEE with activity factors, sets a calorie target and a macro split in grams, tracks training volume, estimates a one-rep max with the Epley and Brzycki formulas and sets Karvonen heart-rate zones. Running & Endurance Training Math converts pace and speed, predicts race times with Riegel's formula, builds training zones, checks the 10% rule and the 80/20 split, and plans training load, taper and marathon fuelling. Sports Analytics in Excel builds league tables, per-90 stats, true shooting %, expected goals, Elo ratings and Poisson match predictions. The courses suit personal trainers, coaches, runners, sports and nutrition students, and anyone who wants to understand their own numbers. They are educational and do not replace advice from a doctor or dietitian.
Courses in Health & Fitness
Sports Analytics in Excel
League tables, per-90 stats, true shooting %, expected goals, Elo ratings, Pythagorean wins, z-score scouting and Poisson match predictions: build the numbers analysts use in a live spreadsheet that checks every cell.
Running & Endurance Training Math
Pace and speed, race-time prediction, training zones, mileage build-up, 80/20 intensity, training load, taper and marathon fuelling: plan endurance training with formulas in a live spreadsheet that checks every cell.
Guides with worked examples
TDEE Formula: How to Calculate TDEE (Mifflin-St Jeor)
The TDEE formula step by step: BMR with Mifflin-St Jeor, activity multipliers from 1.2 to 1.9, a calorie target and macros. Worked example for two people.
Frequently asked questions
How is TDEE calculated?
TDEE is the basal metabolic rate (for example from the Mifflin-St Jeor equation) multiplied by an activity factor, usually between 1.2 for sedentary and 1.9 for very active people.
Are these courses medical or dietary advice?
No. They teach how the common formulas work and where their limits are. For medical conditions, pregnancy or eating disorders, talk to a doctor or registered dietitian.
Do I need to know Excel?
No. The labs explain the few functions needed, such as SUMPRODUCT and AVERAGE, and run in a spreadsheet in your browser.
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