Tools

Do the math before you lift.

Three working calculators for the gym floor: a one-rep-max estimate with a plate loader, a daily calorie and protein estimate, and a finder for the area you should start in.

Start with 1RM Find your corner

Three tools

No account. No submit button. Last inputs stay in your browser.

Tool 01 · BarbellEpley and Brzycki formulas

One-rep max + plate loader

Estimate a one-rep max from a set you actually did, see the percentage table and load the bar without doing plate math in your head.

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Tool 02 · NutritionMifflin-St Jeor BMR

Daily calorie + protein estimator

Mifflin-St Jeor BMR, a TDEE estimate, calorie targets for losing, maintaining or gaining, and a protein range based on your bodyweight.

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Tool 03 · Starting pointFour questions, no wrong answers

Find your corner

Four questions about your goal, experience, format and time. Get one real area of the gym to start with, plus a link to what it is.

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A note on numbers

These are estimates, not medical advice or a substitute for a coach. For a one-rep max, ask a coach before maxing out. For nutrition, talk to a qualified professional before changing how you eat.

Free tour

NUMBERS ARE THE START.

Bring your questions to the gym. A free tour is the fastest way to turn an estimate into a program you can actually run.

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