Free Fitness & Strength Calculators
Instant, reliable tools for lifters — built on established formulas, no sign-up required.
1RM & Strength Calculators
1RM 1RM Calculator Estimate your one-rep max from any weight and rep count. BP Bench Press Max Calculator Estimate your max bench press from weight and reps. SQ Squat Max Calculator Estimate your max squat from weight and reps. DL Deadlift Max Calculator Estimate your max deadlift from weight and reps. OH Overhead Press Max Calculator Estimate your strict press or military press max from weight and reps. RM Rep Max Calculator Convert a known weight and reps to any target rep count. % 1RM Percentage Calculator Find your weight at any training percentage, or reverse-calculate your 1RM.
Training & Programming
TM Training Max Calculator Convert your 1RM into a safe training max for 5/3/1 programs. 531 5/3/1 Calculator Generate the full Wendler 5/3/1 four-week cycle from your training max. WU Warm-Up Set Calculator Generate your full warm-up ramp from the empty bar to your working weight. RPE RPE & RIR Calculator Convert a completed set into your estimated 1RM using the RTS RPE chart.
Plate & Equipment
Nutrition & Body Composition
TDEE TDEE Calculator Find your daily maintenance calories using the Mifflin-St Jeor equation. BMR BMR Calculator Find your Basal Metabolic Rate using Mifflin-St Jeor or Harris-Benedict. MAC Macro Calculator Convert your daily calories into protein, carb, and fat targets. PRO Protein Intake Calculator Find your daily protein range based on ISSN sports nutrition guidelines. H2O Water Intake Calculator Find your daily water target based on body weight and activity level. BF% Body Fat Calculator Estimate your body fat percentage using the US Navy tape-measure method.