Tools

Calculators

Quick, no-nonsense tools to support your training. Estimates to get you started — adjust based on real-world results over a few weeks.

Calorie & macro estimator

A fast starting point for your daily intake based on bodyweight, activity, and goal. Adjust over 2-3 weeks based on how the scale actually moves.

Bodyweight

Activity

Goal

Daily target

2,880kcal

maintenance ≈ 2,880 kcal

162g

Protein

378g

Carbs

80g

Fat

Estimate your 1RM from a set you've done, and see training loads at common percentages. Estimates only — never grind a true max alone.

Weight lifted

Reps

Est. 1RM

263

% of 1RMWeight~Reps

100%2631

95%2502

90%2374

85%2246

80%2108

75%19710

70%18412

What to load on each side of the bar to hit your target weight.

Target weight

Bar weight

Per side:

2 × 45