Free Lifting Tools

Science-backed calculators to help you train smarter. No sign-up required.

1RM Calculator

Estimate your one-rep max from any set using Epley, Brzycki, and Lombardi formulas.

See how your lifts compare from Beginner to Elite based on bodyweight and sex.

Calculate your Total Daily Energy Expenditure, BMR, and calorie targets for bulking or cutting.

Get your ideal protein, carb, and fat split based on your TDEE and goal.

Interactive RPE-to-percentage lookup table. Enter your 1RM to see exact working weights.

See exactly which plates to load on each side of the bar for any target weight.