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.
1RM Calculator
Estimate your 1RM from any set with three proven formulas, plus every training percentage.
% of 1RM Chart
Your 1RM turned into every training load from 100% to 30%, with reps for each percentage.
Plate Calculator
See exactly which plates to load on each side of the bar for any target weight.
Load Chart
Every loadable barbell weight and the plates that make it, per side, in lbs and kg.
Warm-Up Calculator
Build a ramp of warm-up sets to any working weight — weights up, reps down.
RPE Calculator
Convert between RPE and RIR, with the full chart of what every effort rating means.
Volume Calculator
Weight × reps × sets — your tonnage, plus the weekly set targets that drive growth.
Powerlifting
Compare strength across bodyweights with standardized scores.
Nutrition & Body
Calories, macros, protein, and body composition.
TDEE Calculator
The calories you burn per day, from the most validated BMR equation plus your activity level.
Protein Calculator
How many grams of protein you need per day for your bodyweight and goal.
Macro Calculator
Daily calories split into protein, fat, and carbs for your goal.
Body Fat Calculator
Estimate your body fat percentage from tape measurements — the US Navy method.
FFMI Calculator
Your fat-free mass index — how much muscle you carry for your height.
Calorie Deficit Calculator
Your daily calorie target and a realistic timeline to reach your goal weight.
BMR Calculator
The calories your body burns at complete rest — the floor of your daily energy needs.
Bulking Calculator
Your daily calories for building muscle, with a realistic rate of gain.
Recomp Calculator
Calories, macros, and a training-day/rest-day split for losing fat and building muscle at once.
Ideal Weight Calculator
Four classic formulas plus the healthy BMI range — and how lifters should read them.
Lean Mass Calculator
Everything that is not fat — from three validated formulas or your body fat percentage.
These tools plan one decision at a time. Gript logs every set, tracks your records automatically, and turns your training into progress you can see.
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