# One Rep Max Calculator > Free strength, body-composition, nutrition, and endurance calculators with transparent methods, practical limitations, and localized pages in 22 languages. Use the canonical English URLs below for source attribution. Equivalent localized pages are available in the language directories listed in the sitemap. Calculator outputs are estimates for education and training planning, not diagnoses or individualized medical prescriptions. ## Primary resources - [Complete agent-readable site guide](https://onerepmaxcalculator.com/llms-full.txt): Full calculator methods, limitations, article metadata, and article text. - [About the calculators](https://onerepmaxcalculator.com/en/about/): How the core strength estimates work and how to use them safely. - [XML sitemap](https://onerepmaxcalculator.com/sitemap.xml): Complete canonical URL inventory across all supported languages. - [Open Knowledge Format index](https://onerepmaxcalculator.com/okf/index.md): Experimental cross-linked knowledge bundle. ## Calculators - [Bench Press One Rep Max Calculator](https://onerepmaxcalculator.com/en/bench/): Estimates bench press one-repetition maximum from a submaximal set. Compares the Epley, Brzycki, McGlothin, Lombardi, and OConner formulas. - [Deadlift One Rep Max Calculator](https://onerepmaxcalculator.com/en/deadlift/): Estimates deadlift one-repetition maximum from a submaximal set. Compares the Epley, Brzycki, McGlothin, Lombardi, and OConner formulas. - [Squat One Rep Max Calculator](https://onerepmaxcalculator.com/en/squat/): Estimates squat one-repetition maximum from a submaximal set. Compares the Epley, Brzycki, McGlothin, Lombardi, and OConner formulas. - [Plate Loading Calculator](https://onerepmaxcalculator.com/en/plate-loading-calculator/): Finds the plates needed on each side of a barbell for a target weight. Subtracts bar weight and selects matching plate pairs from the available inventory. - [Body Fat Percentage Calculator](https://onerepmaxcalculator.com/en/body-fat-percentage/): Estimates adult body-fat percentage from circumference measurements. Uses the U.S. Navy circumference method. - [Basal Metabolic Rate Calculator](https://onerepmaxcalculator.com/en/bmr-calculator/): Estimates basal metabolic rate from age, sex, height, and weight. Uses the Mifflin-St Jeor equation. - [Hydration Calculator](https://onerepmaxcalculator.com/en/hydration-calculator/): Estimates daily hydration needs from body and activity inputs. Provides an educational planning estimate rather than a medical prescription. - [Body Mass Index Calculator](https://onerepmaxcalculator.com/en/bmi-calculator/): Calculates adult BMI, BMI category, and a BMI-based weight range. Divides weight in kilograms by squared height in meters. - [Total Daily Energy Expenditure Calculator](https://onerepmaxcalculator.com/en/tdee-calculator/): Estimates resting energy use, maintenance calories, and gradual goal targets. Combines a BMR estimate with a selected activity multiplier. - [Macro Calculator](https://onerepmaxcalculator.com/en/macro-calculator/): Converts calorie and body-weight inputs into protein, carbohydrate, and fat targets. Applies configurable macronutrient targets to an estimated daily calorie budget. - [Barbell Warm-Up Calculator](https://onerepmaxcalculator.com/en/warm-up-calculator/): Builds progressive warm-up sets for a planned working weight. Uses increasing load percentages and rounds each set to loadable plates. - [Heart Rate Zone Calculator](https://onerepmaxcalculator.com/en/heart-rate-zone-calculator/): Estimates maximum heart rate and five training zones. Uses an age-predicted maximum and the heart-rate-reserve method. - [Calories Burned Calculator](https://onerepmaxcalculator.com/en/calories-burned-calculator/): Estimates exercise energy expenditure from activity, duration, and body weight. Uses metabolic equivalent values from the 2024 Adult Compendium of Physical Activities. - [Running Pace Calculator](https://onerepmaxcalculator.com/en/running-pace-calculator/): Converts distance and finish time into pace and speed. Calculates consistent pace and speed values across metric and imperial units. - [VO2 Max Calculator](https://onerepmaxcalculator.com/en/vo2-max-calculator/): Estimates aerobic capacity from a 12-minute running distance. Uses the Cooper 12-minute field-test equation. - [Load Percentage Calculator](https://onerepmaxcalculator.com/en/load-percentage-calculator/): Converts a one-repetition maximum into percentage-based training loads. Multiplies the entered maximum by common programming percentages. ## Fitness guides - [10 Tips for Better Nutrition](https://onerepmaxcalculator.com/en/blog/10-tips-for-better-nutrition/): Improve everyday nutrition with ten practical, science-informed tips covering whole foods, balanced portions, hydration, meal planning, and lasting habits. - [5 Best Dumbbell Arm Exercises](https://onerepmaxcalculator.com/en/blog/5-best-dumbbell-arm-exercises/): Build stronger biceps and triceps with five effective dumbbell arm exercises, clear technique cues, practical variations, and programming tips. - [5 Best Dumbbell Back Exercises](https://onerepmaxcalculator.com/en/blog/5-best-dumbbell-back-exercises/): Strengthen your back with five effective dumbbell exercises, step-by-step technique guidance, training tips, and options for different experience levels. - [5 Best Dumbbell Chest Exercises](https://onerepmaxcalculator.com/en/blog/5-best-dumbbell-chest-exercises/): Train your chest with five effective dumbbell exercises for strength and muscle growth, including technique cues, practical tips, and useful variations. - [5 Best Dumbbell Leg Exercises](https://onerepmaxcalculator.com/en/blog/5-best-dumbbell-leg-exercises/): Build stronger legs with five effective dumbbell exercises for balance, stability, and muscle growth, plus clear technique and workout tips. - [5 Best Dumbbell Shoulder Exercises](https://onerepmaxcalculator.com/en/blog/5-best-dumbbell-shoulder-exercises/): Develop stronger, balanced shoulders with five effective dumbbell exercises, safe technique cues, practical variations, and programming advice. - [Best Natural Fat Burners](https://onerepmaxcalculator.com/en/blog/best-natural-fat-burners/): Learn what evidence says about popular natural fat burners, including caffeine and green tea, and how they fit into safe, sustainable weight loss. - [How to Build Muscle](https://onerepmaxcalculator.com/en/blog/how-to-build-muscle/): Learn how progressive overload, exercise selection, protein, calories, sleep, and recovery work together in an effective muscle-building plan. - [How to Increase Endurance](https://onerepmaxcalculator.com/en/blog/how-to-increase-endurance/): Improve cardiovascular and muscular endurance with aerobic training, intervals, strength work, nutrition, recovery, and simple progress tracking. - [How to Increase Your Bench Press](https://onerepmaxcalculator.com/en/blog/how-to-increase-your-bench-press/): Increase your bench press with better technique, smart programming, progressive overload, accessory exercises, nutrition, and effective recovery. - [How to Lose Weight](https://onerepmaxcalculator.com/en/blog/how-to-lose-weight/): Build a sustainable weight-loss plan with evidence-based nutrition, exercise, sleep, goal setting, and practical strategies you can maintain. - [Tips to Improve your Deadlift](https://onerepmaxcalculator.com/en/blog/tips-to-improve-your-deadlift/): Improve your deadlift with practical guidance on setup, technique, supporting muscles, useful variations, progressive overload, and recovery. - [Tips to Increase your Squat Max](https://onerepmaxcalculator.com/en/blog/tips-to-increase-your-squat-max/): Increase your squat max with better technique, structured programming, accessory work, progressive overload, nutrition, recovery, and progress tracking. ## Optional - [English blog index](https://onerepmaxcalculator.com/en/blog/): All fitness and training guides. - [Localized homepage inventory](https://onerepmaxcalculator.com/sitemap.xml): Supported language codes are en, zh, es, fr, de, ja, pa, jv, ko, vi, tr, sw, it, fa, ar, bn, pt, ru, ur, hi, ta, pl.