Fitness Tools & Calculators
Simple, practical tools for lifting and nutrition
What are these tools? A set of calculators I built to help with everyday training questions, from estimating your one-rep max to planning your warm-up sets and working out your daily calories. The training tools use established strength formulas, and the nutrition tools give general estimates with sources. They are for educational purposes and practical guidance, not professional advice.
Strength & Training
One-Rep Max Calculator
Estimate your 1RM from any set and get a percentage table to plan your working weights.
Use CalculatorPlate Loading Calculator
Enter a target weight and see exactly which plates to load on each side of the bar.
Use CalculatorStrength Standards Calculator
See how your squat, bench, or deadlift compares for your bodyweight, from beginner to elite.
Use CalculatorWilks Calculator
Score your strength relative to your bodyweight so you can compare lifts fairly.
Use CalculatorWarm-Up Set Calculator
Get a simple set of ramp-up loads leading to your working weight, so you lift prepared.
Use CalculatorNutrition
TDEE Calculator
Estimate your daily calorie needs based on your details and activity level.
Use CalculatorMacro Calculator
Split your daily calories into protein, carbohydrate, and fat based on your goal.
Use CalculatorProtein Intake Calculator
Estimate a daily protein range to aim for based on your bodyweight and training.
Use CalculatorThese tools give general estimates for educational purposes and do not replace coaching or medical advice. The nutrition tools in particular are general guides, not personalized plans. Check with a qualified professional for advice suited to you.