Fitness Tools & Calculators
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.
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Plate Loading Calculator
Enter a target weight and see exactly which plates to load on each side of the bar.
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Strength Standards Calculator
See how your squat, bench, or deadlift compares for your bodyweight, from beginner to elite.
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Wilks Calculator
Score your strength relative to your bodyweight so you can compare lifts fairly.
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Warm-Up Set Calculator
Get a simple set of ramp-up loads leading to your working weight, so you lift prepared.
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Progressive Overload Calculator
Enter your last session and get your next weight, your rep target, and a short outlook for the sessions after it.
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Pull-Up Progress Calculator
Enter your best pull-up count and goal to see your training stage, weekly sets, and a rough timeline.
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KG to LBS Converter
Convert any lift between kilograms and pounds and see the nearest weight you can actually load.
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Heart Rate Zone Calculator
Get five heart rate zones from your age, plus a simple plan for how to use them around your lifting.
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TDEE Calculator
Estimate your daily calorie needs based on your details and activity level.
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Macro Calculator
Split your daily calories into protein, carbohydrate, and fat based on your goal.
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Protein Intake Calculator
Estimate a daily protein range to aim for based on your bodyweight and training.
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Calorie Deficit Calculator
Set a goal weight and date and get a daily calorie target, with a check that your pace is sensible.
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Water Intake Calculator
Get a daily water target from your weight, training time, and weather, with a simple plan for the day.
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Body Fat Percentage Calculator
Estimate your body fat with a tape measure and see how your weight splits between fat and lean mass.
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FFMI Calculator
See how your lean mass compares with typical natural levels for your height, and what the next level would take.
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