Free fitness, nutrition, and body-composition calculators — one rep max, BMI, body fat, ideal weight, TDEE, BMR, calorie deficit, and macros. Built on proven formulas, no sign-up required.
Strength training is a numbers game. Programs like 5/3/1, Starting Strength, and Sheiko all prescribe loads as a percentage of your one rep max — but most lifters don't actually want to test their true 1RM every program cycle (it's exhausting, and risky if your form breaks down). The standard solution is to estimate your 1RM from a heavier set of multiple reps, using formulas validated by decades of strength research.
Our calculators implement the most-cited 1RM formulas (Epley, Brzycki, Lombardi, Lander, Mayhew) and average them for a robust estimate. Plug in your last hard set, get your estimated 1RM and the corresponding training weights for 50% through 95% intensity.
Epley and Brzycki are the most widely used and tend to agree closely for sets of 1–10 reps. Above 10 reps, accuracy drops substantially across all formulas — which is why most strength coaches recommend basing your 1RM estimate on a set of 5 reps or fewer. Our calculators show you the result from each formula so you can see how much they vary for your specific lift.
Each lift has its own dedicated page with strength standards specific to that movement. Bench press standards differ significantly from squat standards relative to body weight — a "strong" bench is typically 1.5x body weight, while a "strong" squat is closer to 2x body weight. The lift-specific pages factor this in.
Our macro calculator estimates your BMR and TDEE, then breaks your daily calories into protein, carbs, and fat based on your fitness goal — whether that's losing fat, building muscle, or maintaining weight. Supports multiple activity levels and goal types.
Our BMI calculator computes your body mass index from your height and weight, displays your BMI category with a color-coded visual scale, shows the healthy weight range for your height, and includes a full BMI chart. Supports both imperial and metric units, with optional age and sex context.
Beyond strength, this section now covers the numbers behind your physique: estimate daily calories with the TDEE and BMR calculators, plan fat loss with the calorie deficit calculator, check your body fat percentage and ideal weight, and split your intake with the macro calculator. Next on the roadmap: program-specific intensity calculators for templates like 5/3/1 and Starting Strength.