Free tools
Free strength training calculators
Calculate your load, volume, effort, and energy needs with no account. Each tool explains its formula and cites its sources.
10 tools
Training
Estimate your 1RM, plan your plates, count your sets, adjust your effort and plan your deload weeks.
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Volume Count your weekly sets for each muscle and compare them with reference guidelines.
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RPE and RIR Connect RPE, reps in reserve and 1RM to adjust your weight.
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Body and energy
Calculate your BMI, basal metabolic rate, maintenance calories and protein needs, with formulas and sources.
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BMI Calculate your standard BMI and see how it compares with adult guidelines.
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Metabolism Estimate the energy your body burns at rest using the Mifflin-St Jeor equation.
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Calories Compare your maintenance calories across four activity levels.
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Protein Find your daily protein target based on your body weight.
Search results
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- Volume
Count your weekly sets for each muscle and compare them with reference guidelines.
- RPE and RIR
Connect RPE, reps in reserve and 1RM to adjust your weight.
-
- BMI
Calculate your standard BMI and see how it compares with adult guidelines.
-
- Metabolism
Estimate the energy your body burns at rest using the Mifflin-St Jeor equation.
- Calories
Compare your maintenance calories across four activity levels.
- Protein
Find your daily protein target based on your body weight.
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