Free tools for lifters

Plan your next set, estimate your max, and dial in your nutrition. Free, no sign-up, built to work on your phone between sets.

Strength

Plan your sets: estimate your max, load the bar, and build a warm-up.

Estimate your 1RM from any set with three proven formulas, plus every training percentage.

Your 1RM turned into every training load from 100% to 30%, with reps for each percentage.

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

Every loadable barbell weight and the plates that make it, per side, in lbs and kg.

Type your working weight and get 3 warm-up sets, weights rising and reps falling, rounded to the plates on your bar.

Convert between RPE and RIR, with the full chart of what every effort rating means.

Weight × reps × sets — your tonnage, plus the weekly set targets that drive growth.

Compare strength across bodyweights with standardized scores.

Your bodyweight-adjusted strength score for comparing lifters across weight classes.

The classic bodyweight-adjusted powerlifting score, with modern DOTS alongside.

Calories, macros, protein, and body composition.

The calories you burn per day, from the most validated BMR equation plus your activity level.

How many grams of protein you need per day for your bodyweight and goal.

Daily calories split into protein, fat, and carbs for your goal.

Estimate your body fat percentage from tape measurements — the US Navy method.

Your fat-free mass index — how much muscle you carry for your height.

Your daily calorie target and a realistic timeline to reach your goal weight.

The calories your body burns at complete rest — the floor of your daily energy needs.

Your daily calories for building muscle, with a realistic rate of gain.

Calories, macros, and a training-day/rest-day split for losing fat and building muscle at once.

Four classic formulas plus the healthy BMI range — and how lifters should read them.

Everything that is not fat — from three validated formulas or your body fat percentage.