Tools for serious lifters

Strength Score Calculator

Enter your lifts across 345 exercises, see your strength level vs population standards, and watch 12 muscle groups light up on the body diagram.

1RM · strength level · muscle map · 345 exercises

RPE Calculator

Plan a set, estimate your 1RM, and see the full RTS-style RPE chart with weights projected from your max.

RPE · RIR · target load · backoff sets

Lean Body Mass Calculator

Calculate LBM from body-fat %, or estimate with Boer / Hume / James / Janmahasatian. See fat mass, FFMI, and your strength score.

LBM · FFMI · cut targets · body composition

Body Fat Calculator

Estimate body-fat % from the Navy tape method, skinfold calipers, or height and weight. See lean mass, fat mass, FFMI, and your strength score.

body fat % · Navy method · skinfolds · FFMI

Body Recomp Calculator

Calculate recomp calories, macros, training/rest-day targets, viability, and a realistic 12-week timeline.

calories · macros · training/rest split · viability

Barbell Weight Calculator

Type a target weight to see the exact plates per side, or tap the plates already on the bar to count the total. kg or lb.

plates · bar math · load-out · reverse count

1RM Calculator

Estimate your one-rep max from any set across seven proven formulas, with reps-in-reserve support and a full load-per-rep chart.

1RM · e1RM · strength benchmarks

Weight Lifting Percentage Chart

Turn your one-rep max into every training load from 100% to 30% — with the reps and training zone for each percentage. One lift or the big four at once.

% of 1RM · training loads · zones · Prilepin

Training Volume Calculator

Enter your weekly hard sets per muscle and see which groups are below the growth floor, productive, near your recovery ceiling, or past it.

weekly sets · MEV · MRV · per muscle

BMR Calculator

Your resting calorie burn from four validated equations — Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, and Cunningham — compared side by side.

BMR · resting calories · Mifflin · Katch-McArdle

TDEE Calculator

Your total daily calorie burn from BMR and a lifter-real activity ladder — plus cut, maintain, and bulk targets built on top.

TDEE · maintenance calories · cut & bulk targets

Protein Intake Calculator

Your daily protein target from the strongest meta-analytic evidence — adjusted for cutting, gaining, and higher body-fat levels.

protein per day · g/kg · cutting & bulking

Macro Calculator

Turn your daily calories into protein, fat, and carb grams — g/kg-based like a coach would set it, not arbitrary percentages.

macros · protein/fat/carbs · g per kg

Bulking Calorie Calculator

A surplus sized to what controlled studies support — your bulk calories, weekly gain rate, and the adjustment loop to keep it lean.

bulking calories · lean bulk · surplus size

Warm-up Calculator

Type your working weight and get a ready-to-run warm-up ramp — sets, reps, and loads, floored at the empty bar. Three templates.

warm-up ramp · % of working weight · kg & lb

DOTS Calculator

Score your total against your bodyweight with the DOTS formula powerlifting uses for cross-weight-class comparison. kg or lb.

DOTS score · powerlifting · bodyweight-adjusted

Wilks Calculator

Score your powerlifting total against your bodyweight with the classic Wilks formula — original and 2020 versions, kg or lb.

Wilks score · powerlifting · 2020 formula

FFMI Calculator

Your fat-free mass index — how much muscle you carry for your height, with the height-normalized adjustment and honest natural-limit context.

FFMI · fat-free mass index · natural limit

Ideal Body Weight Calculator

The five classic IBW formulas side by side — plus the honest truth about why they mislabel lifters, and a range that accounts for muscle.

ideal weight · Devine · healthy range for lifters