Free Strength Training Calculators

Estimate fat-free mass, fat mass, and FFMI from your height, weight, and body-fat percentage. See how an uncertain body-fat estimate affects the result.

Estimate your one rep max using 6 proven formulas. Enter the weight and reps from a recent set to get your predicted max.

See exactly which plates to load on each side of the barbell. Visual display with standard color coding for kg and lbs.

Planning a max attempt on squat, bench, or deadlift? Get the exact warm-up sets, reps, and rest periods to peak without burning out.

Estimate how many calories you burn during a strength training session — personalized to your age, weight, and body.

Estimate your daily protein range for strength training, with evidence-based guidance for muscle gain and fat loss.

Compare your powerlifting total across body weights using the Wilks formula. Enter your three lifts and body weight to get your score.

Convert RPE to weight for any rep range. Enter a recent set to estimate your 1RM and generate a full RPE chart with real weights.

Calculate your DOTS score to compare powerlifting totals across body weights using sex-specific coefficients.