One Rep Max Calculator
Choose a calculator to estimate your strength, load a barbell, or measure your body fat percentage.
Try our calculators
Bench Press
Estimate your bench press one rep max with five proven formulas.
Deadlift
Estimate your deadlift one rep max with five proven formulas.
Squat
Estimate your squat one rep max with five proven formulas.
Plate Loading Calculator
Find the plates to load on each side of your barbell.
Body Fat Percentage Calculator
Estimate your body fat percentage with the U.S. Navy method.
BMR Calculator
Estimate your Basal Metabolic Rate (BMR) and practical maintenance calorie range from age, sex, height, and weight.
Hydration Calculator
Estimate daily fluid intake from body weight and daily training time so you can hydrate consistently.
BMI Calculator
Calculate your adult body mass index, BMI category, and healthy-weight range in metric or US units.
TDEE & Calorie Calculator
Estimate daily calorie burn, resting metabolism, maintenance calories, and a practical cutting or lean-gain target.
Macro Calculator
Turn a daily calorie target into practical protein, carbohydrate, and fat goals for cutting, maintenance, or muscle gain.
Barbell Warm-Up Calculator
Build a progressive warm-up ramp with exact weights, repetitions, and plates per side for your next working set.
Heart Rate Zone Calculator
Estimate maximum heart rate and five personalized training zones from your age and resting heart rate.
Calories Burned Calculator
Estimate exercise calories from body weight, workout duration, and activity-specific MET values.
Running Pace Calculator
Convert distance and finish time into pace per kilometre, pace per mile, and average running speed.
VO₂ Max Calculator
Estimate aerobic capacity from the distance you cover during a 12-minute Cooper run or walk test.
Load Percentage Calculator
Convert a training max into standard working set loads in percentage increments and round to your available plates.