Strength training calculators
Free one rep max, protein, calorie and plate calculators, each backed by cited scientific sources.
Each calculator explains its method and cites its sources, so you know where every number comes from and what its limits are.
One rep max calculator: estimate your 1RM
Estimate your 1RM from a set of 1 to 10 reps with the Epley and Brzycki formulas, and get your working weights.
Protein calculator for muscle growth
How much protein per day for your weight and goal, based on the ISSN position stand and the Morton meta-analysis.
Calorie calculator: maintenance, bulking and cutting
Estimate your daily calorie needs with the Mifflin-St Jeor equation and FAO/WHO activity levels.
Plate calculator: what plates to load on the bar
Enter your target weight, bar and available plates: the calculator tells you which plates to load on each side.