Tools and calculators

Practical calculators for self-coached training: the short answer comes before the explanation, formulas cite sources, and limitations are stated plainly. Everything is computed in your browser — no account, nothing sent anywhere.

Tools

One-rep max calculator
Estimate your one-rep max (1RM) from a set weight and rep count: seven recognised formulas, a median and a working range, a verifiable example and honest limitations.
Daily calorie calculator
An estimated daily calorie range: sex, age, height, weight, activity level and goal → Mifflin-St Jeor basal metabolism, maintenance and references for weight loss and gain with ±10 % ranges, explicit assumptions and adjustment guidance.
Barbell plate calculator
Plate loading on a barbell per side: target weight, bar weight and available plates → a symmetric combination, the actually achievable weight and an honest explanation of the difference when an exact set is impossible.
Protein calculator
An estimated daily protein range for your training goal: weight and goal (maintenance / muscle gain / weight loss) → a range of grams per day with clear logic, assumptions and an example split across meals.
Training volume calculator
Training volume (tonnage) for a session: exercises, sets, reps and weight → the volume of each exercise, the session total and a comparison with the previous session in kilograms and percent.
Working weights calculator
Work out a working weight from a percentage of your one-rep max, rounded to the plate step available to you (1.25 / 2.5 / 5 kg): a percentage table, a verifiable example and honest limitations.