Strength & Training Calculators
Free, practical tools for every lifter — estimate your one-rep max, load the bar to the exact plate, track your training volume, program working sets from a percentage chart, dial in protein and macros for muscle gain, and score your strength against your bodyweight.
One-Rep Max (1RM) Calculator
Estimate your one-rep max from the weight and reps of a set using the Epley and Brzycki formulas, plus a full percentage-of-1RM training table.
Barbell Plate Calculator
Work out exactly which plates to load on each side of the bar to hit a target weight, in kg or lb, with the bar weight subtracted.
Training Volume Calculator
Add up the total volume load (sets × reps × weight) of a workout and see per-exercise and session tonnage to track progressive overload.
Rep-Max Percentage Calculator
Turn a known 1RM into working weights for every percentage and rep range — the loading chart lifters use to program their sets.
Protein & Macro Calculator
Get a daily protein, carbohydrate, fat, and calorie target for building muscle from your bodyweight, activity level, and goal.
Wilks & Relative Strength Calculator
Score a lift against your bodyweight with the Wilks coefficient and a strength-to-weight ratio to compare lifters of different sizes.