Tools

Training Calculators

Free calculators for one-rep max, RPE, plate loading, training volume, and daily calories.

A ring split into three colored segments for protein, carbohydrate and fat

nutrition

Macro Calculator: Protein, Carbs and Fat for Your Goal

Turn your calorie target into grams of protein, carbs and fat for losing fat, maintaining or building muscle, with every step and source shown.

2026-10-18

A week of training days as columns of stacked exercise slots, with two rest days left empty

workout planning

Free Workout Plan Generator: Build a Weekly Routine

This free workout plan generator builds a weekly training split from your training frequency, experience level, goal, session length and available equipment. It returns the exercises for each day and the weekly sets each muscle group receives, using fixed rules that are published on this page.

2026-09-10

A dial marked from moderate to maximal effort with the needle short of the top, above a row of prescribed weights

RPE

RPE Calculator: Work Out Today's Training Weights

This RPE calculator turns a set you have already done into working weights for today. Enter the weight, the reps, the RPE it felt like and the RPE you want to train at, and it returns a weight for every rep count from 1 to 10, plus the estimated one-rep max behind them.

2026-09-09

A load scale marked from light to maximal with a pointer resting near the heavy end

training intensity

RPE to Percentage Calculator: What Your Set Was Worth

Enter the weight, the reps you completed and the reps you had left, and the calculator returns the percentage of your one-rep max that set represented, its RPE, and an estimated max. The arithmetic runs on reps to failure, not reps completed.

2026-09-09

Stacked blocks representing weekly sets accumulating past a marked reference line

training volume

Training Volume Calculator: Weekly Sets Per Muscle

Enter the exercises that hit one muscle, the sets you do per session, and how often you train them. The calculator returns weekly sets for that muscle, keeping direct and indirect work apart so you can see what you are really counting.

2026-09-09

progressive overload

Progressive Overload Calculator: Plan Your Next Sessions

Enter the weight and reps from your last working set, your rep range, and the smallest weight increase you can load. The calculator returns a target for each of your next sessions and shows when the weight goes up.

2026-09-06

calorie needs

Daily Calorie Needs Calculator: Estimate Calories

Estimate how many calories you need per day based on your body measurements, activity level, and weight goal.

2026-09-02

A circular strength gauge displaying 1 RM

strength training

1RM Calculator: Estimate Your One-Rep Max

This 1 rep max calculator estimates the heaviest weight you could lift for a single rep from one hard set of 1 to 12 reps. It also lists your estimated max for every rep count up to 12 and the training weight at each percentage from 50 to 100 percent of that estimate.

2026-09-02

One side of a barbell loaded with several colored weight plates

strength training

Weight Plate Calculator: Plates Per Side

Choose your bar, target weight, unit, and the available plate sizes and pairs. The calculator shows the plates for each side and flags targets that cannot be matched exactly.

2026-09-01

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