Free tools for lifters
Do the math.
Then go lift.
Quick, accurate calculators for strength training. Find your one-rep max, see how strong you are for your weight, set your calories and protein, and load the bar without counting plates in your head. Every tool works in pounds and kilograms, with no sign-up.
Strength
One-Rep Max Calculator
Estimate your 1RM from any set of 1–12 reps and get your training weights from 50% to 95%.
Calculate 1RM →
Strength
Strength Standards
Find out if your squat, bench, deadlift and press are beginner, intermediate or advanced for your body weight.
Check my level →
Strength
RPE Calculator
Turn a set at a given RPE into an estimated max, and find the right weight for your next set.
Use RPE →
Powerlifting
DOTS & Wilks Calculator
Score your powerlifting total so you can compare lifters across body weights.
Get my score →
Nutrition
TDEE & Macro Calculator
Work out your daily calories and a protein, carb and fat split for cutting, maintaining or bulking.
Get my macros →
Nutrition
Protein Calculator
See how much protein you need each day and per meal to build or keep muscle.
Get my protein →
Body
Body Fat Calculator
Estimate your body fat percentage with a tape measure, using the US Navy method.
Measure body fat →
Loading
Barbell Plate Calculator
Enter a target weight and see exactly which plates go on each side of the bar.
Load the bar →
Loading
Warm-Up Calculator
Get warm-up sets that ramp up to your working weight, with the plates for each one.
Plan my warm-up →Why these calculators
Most gym calculators bury the answer under pop-ups. These are built to give you the number in one screen, explain where it comes from, and get out of the way. Each page shows the formula it uses, so you can judge how much to trust the result.
All calculations run in your browser. Nothing you type is sent to us or stored anywhere.
Never skip leg day
Hoodies, mugs and gifts for people who live under a barbell. Designed by Leg Day Supply.