One Rep Max Calculator
Compare seven equations from a completed set and read the formula limits.
Choose a useful calculation
Free Fitness Calculators and Tools
Start with a completed set, a percentage in your plan or a unit on a plate. Use the dedicated lifting tools below, or the quick 1RM and energy estimates on this page.
Open a dedicated lifting tool
Choose the question you need to answer. These forty-three tools are available now.
Bench Press Calculator
Estimate your 1RM bench press with the Mayhew formula, percentage loads and bodyweight strength standards.
1RM Percentage Chart
Calculate relative loads and explore the NSCA repetition reference.
kg to lb Converter for Lifting
Convert nominal plate markings and total loads with clear units.
Barbell Plate Calculator
Calculate exact plate combinations per side with Olympic bar weights and visual sleeve racking.
Calorie Calculator
Calculate your daily maintenance TDEE, fat loss deficit, and muscle building surplus.
FFMI Calculator
Calculate your Fat-Free Mass Index and normalized natural genetic potential with Kouri et al. benchmarks.
Calories Burned Calculator
Calculate gross and net energy expenditure across 23 activities using Compendium METs and heart-rate equations.
RPE Calculator
Convert Rate of Perceived Exertion and reps to %1RM or calculate prescribed training loads using autoregulation.
BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas.
TDEE Calculator
Calculate your Total Daily Energy Expenditure, 4-component energy breakdown, and calorie targets.
Macro Calculator
Calculate optimal protein, carb, and fat targets with evidence-based splits and per-meal targets.
Protein Calculator
Calculate your optimal daily protein intake based on body weight, training goal, and meal distribution.
Body Fat Calculator
Estimate your body fat percentage, fat mass, and lean mass using the official US Navy circumference method.
Heart Rate Zone Calculator
Calculate your target heart rate zones for cardio, fat loss, and endurance training using Karvonen and Tanaka formulas.
Steps to Calories Calculator
Convert your daily step count to gross and net calories burned with ACSM metabolic equations and stride biomechanics.
Walking Calorie Calculator
Compute caloric burn by speed, treadmill incline grade, and weighted vest carriage with ACSM formulas.
VO2 Max Calculator
Estimate aerobic capacity and cardiorespiratory fitness with Rockport, Cooper, and resting HR ratio protocols.
BMI Calculator
Calculate Quetelet BMI, Oxford New BMI, and healthy weight ranges with athletic hypertrophy caveats for lifters.
Running Pace Calculator
Calculate target pace, time, distance, Riegel race splits, and heat adjustments.
Wilks Calculator
Calculate powerlifting Wilks 1994, Wilks 2 (2020), and DOTS scores with age scaling.
DOTS Calculator
Calculate powerlifting DOTS score and coefficient with age scaling and Wilks comparisons.
Warm-Up Set Calculator
Calculate progressive warm-up ramps, barbell plate loading, and rest intervals.
Training Volume Calculator
Calculate weekly sets per muscle group against hypertrophy landmarks and evaluate session volume load tonnage.
Workout Split Finder
Find the optimal workout split for your schedule, experience, and hypertrophy goals with 7-day microcycle schedules.
Rest Timer for Lifting
Time inter-set rest intervals with scientific ATP-PCr recovery guidelines, audio beeps, and Tabata/EMOM interval modes.
Army Body Fat Calculator
Compute body fat percentage under AR 600-9 ABCP standards using the official one-site tape test (DA Form 5500/5501) and screening tables.
AFT Calculator
Calculate your official Army Fitness Test score across all 5 events with Combat and General standards, alternate events, and promotion points.
IPF GL Points Calculator
Calculate official International Powerlifting Federation GoodLift points across Classic and Equipped divisions.
Carb Calculator
Calculate daily carbohydrate intake in grams and calories by bodyweight and activity level, including marathon fueling.
Fat Intake Calculator
Calculate daily dietary fat targets, AMDR percentages, endocrine safety floors, and fatty acid quality distributions.
Ideal Weight Calculator
Compare Devine, Robinson, Miller, and Hamwi equations alongside healthy BMI ranges and skeletal frame size.
Lean Body Mass Calculator
Estimate your lean body mass using Boer, James, and Hume clinical formulas alongside direct body fat separation and Helms protein preservation targets.
Body Recomposition Calculator
Calculate your daily energy intake, high-protein macronutrient split, and calorie cycling schedule to build muscle while losing fat.
12-3-30 Calorie Calculator
Compute treadmill calories, net expenditure, elevation gain, and fat loss using the ACSM incline walking formula.
Water Intake Calculator
Calculate daily fluid intake, exercise sweat replacement, and hydration pacing with NASEM and ACSM guidelines.
Creatine Dosage Calculator
Calculate evidence-based creatine monohydrate loading schedules, daily maintenance doses by body mass, saturation timelines, and hydration offsets.
Waist to Hip Ratio Calculator
Calculate waist-to-hip ratio (WHR), WHO cardiometabolic risk stratification, android apple vs gynoid pear body shape profiles, and waist-to-height benchmarks.
Genetic Muscular Potential Calculator
Calculate maximum drug-free muscular potential, lean body mass ceilings, and body circumferences using Dr. Casey Butt’s anthropometric model and FFMI benchmarks.
Ideal Body Measurements Calculator
Calculate classical physique proportions, symmetry targets, and harmonious circumferences using John McCallum, Steve Reeves, and Golden Ratio models.
Free Workout Generator
Generate custom, evidence-based training programs tailored by equipment, days, goal, and experience with progressive overload volume landmarks.
Recipe Nutrition Calculator
Calculate total and per-serving calories, complete macronutrients, fiber, and FDA Daily Values for homemade recipes using USDA FoodData Central analytical entries.
Recipe Serving Size Converter
Scale any recipe up or down with accurate ingredient ratios, culinary fractions, smart unit conversions, and food science baking adjustments.
Strength Standards
Benchmark your squat, bench press, deadlift, overhead press, and row against peer-reviewed weightlifting and powerlifting standards by bodyweight, sex, and age.
Quick estimates on this page
The set below starts with example inputs. The 1RM output uses the mean of this site's Epley and Brzycki variants as a convenience calculation; it is not proof that averaging is more accurate for you. Open the dedicated 1RM page to compare all seven equations.
Keep estimates and measurements distinct
A calculated maximum is not a completed lift. An energy equation predicts resting expenditure; adding an activity factor adds an assumption about daily activity. Neither output measures your body directly.
The quick energy widget uses Mifflin–St Jeor's simplified equation, derived from 498 healthy adults aged 19–78. The activity factors in its selector are separate assumptions, not an activity measurement from that study. The displayed daily total is therefore a planning estimate, not an individualized food prescription. [1]
Keep the formula, input units and exercise or context with a result when you save it. For a worked food-portion example, the nutrition-label guide shows how the amount behind a number changes its meaning.
Tools completed
All 44 core lifting, cardiovascular, anthropometric, and culinary tools in the site catalog are now fully implemented, validated with unit tests, and live.
Sources
- Mifflin et al. (1990): Predicting resting energy expenditure — the simplified resting-energy equations and their original population.
- Ribeiro et al. (2024): 1RM prediction equations in three lifts — why the exercise and prediction method matter.
- NSCA Training Load Chart — percentage reference used in the dedicated chart.
- NIST Guide to the SI, footnote 22 — exact mass conversion.