Question 1

What is a one-rep max (1RM) and why does it matter?

Accepted Answer

Your one-rep max is the maximum weight you can lift for a single repetition with proper form. It's the foundation of percentage-based training programs — coaches prescribe sets at 70%, 80%, 90% of your 1RM to target specific adaptations. Knowing your 1RM helps you train at the right intensity for strength (85–100%), hypertrophy (65–85%), or endurance (50–65%).

Question 2

Which 1RM formula is most accurate?

Accepted Answer

Our calculator uses five established formulas: Epley, Brzycki, Lombardi, O'Conner, and Wathen. Research shows Brzycki and Epley tend to be most accurate for reps under 10. For higher rep ranges (10–15), Lombardi often performs better. We average all five to give you the most reliable estimate. The key is consistency — use the same formula over time to track progress.

Question 3

How do Wilks and DOTS scores work for powerlifting?

Accepted Answer

Both Wilks and DOTS are coefficient-based systems that normalize your powerlifting total (squat + bench + deadlift) against your body weight, allowing fair comparison across weight classes. Wilks was the original IPF standard developed in 1997. DOTS (Dynamic Objective Team Scoring) is a newer formula adopted by the IPF for better accuracy at extreme body weights. Our calculator gives you both scores and rates your level from Beginner to World Class.

Question 4

What's the difference between Wilks and DOTS?

Accepted Answer

Wilks uses a 5th-degree polynomial that can produce skewed results at very light or very heavy body weights. DOTS was developed to correct this — it uses an updated regression model with more recent competition data, giving more equitable scores across the full body weight spectrum. Most modern powerlifting federations now prefer DOTS, though Wilks is still widely recognized.

Question 5

How does the Plate Loading Calculator work?

Accepted Answer

Enter your target barbell weight, select your bar type (45 lb Olympic or 35 lb training bar), and the calculator subtracts the bar weight, divides the remainder in half (one side), then determines the optimal plate combination per side using standard plates (45, 35, 25, 10, 5, 2.5 lb). It displays a visual barbell diagram so you can see exactly what to load, plus a quick-reference table for common weights.

Question 6

What is TDEE and how is it calculated?

Accepted Answer

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including your Basal Metabolic Rate (BMR) plus calories from physical activity. Our calculator uses the Mifflin-St Jeor equation — the gold standard recommended by the Academy of Nutrition and Dietetics — which factors in your age, sex, height, and weight to calculate BMR, then multiplies by an activity factor (sedentary 1.2× to very active 1.9×). The result tells you exactly how many calories to eat for maintenance, cutting (−500 cal), or bulking (+500 cal).

Question 7

How do I use macros for cutting vs. bulking?

Accepted Answer

For cutting (fat loss), a common split is 40% protein / 40% carbs / 20% fat — higher protein preserves muscle while in a calorie deficit. For bulking (muscle gain), a 30% protein / 50% carbs / 20% fat split fuels training with more carbohydrates for energy and recovery. Our Macro Calculator offers four preset ratios (balanced, low-carb, high-protein, and keto) plus custom inputs, all calculated from your TDEE.

Question 8

How much protein do I actually need per day?

Accepted Answer

It depends on your activity level. The general recommendations are: sedentary adults need 0.36 g per pound (0.8 g/kg), recreational exercisers 0.5–0.7 g/lb, strength trainees 0.7–1.0 g/lb, and competitive athletes up to 1.0–1.4 g/lb. Our Protein Calculator gives you a personalized range based on your body weight and activity, plus per-meal targets for 3 or 4 meals and a reference guide of high-protein foods.

Question 9

Is 1 gram of protein per pound of bodyweight too much?

Accepted Answer

For most healthy adults who strength train regularly, 1 g/lb (2.2 g/kg) is the upper end of evidence-based recommendations and is generally safe. Multiple studies have shown no adverse kidney effects in healthy individuals at this intake. However, if you have pre-existing kidney disease or other medical conditions, consult your doctor. Our calculator caps recommendations at 1.4 g/lb for elite athletes.

Question 10

How does the Recipe Calorie Calculator work?

Accepted Answer

Add ingredients from our database (powered by USDA nutritional data), specify quantities, and set the number of servings. The calculator totals calories, protein, carbs, fat, fiber, and sugar across all ingredients, then divides by servings for a per-serving breakdown. It generates an FDA-style Nutrition Facts label and a macronutrient pie chart — perfect for meal prep and tracking homemade recipes.

Question 11

How accurate are the nutritional calculations?

Accepted Answer

Our recipe calculator uses USDA food composition data, which is the most comprehensive nutritional database available. However, actual values can vary by 10–20% depending on the specific brand, growing conditions, ripeness, cooking method, and portion accuracy. For clinical dietary needs (diabetes management, renal diets, etc.), always work with a registered dietitian.

Question 12

How accurate is the Navy Method for body fat?

Accepted Answer

The U.S. Navy circumference method has been validated against hydrostatic (underwater) weighing and is accurate to within ±3–4% for most people. It's most reliable for individuals in the 10–35% body fat range. It tends to overestimate body fat in very muscular individuals and underestimate in those with high visceral fat. Despite limitations, it's the most accessible method — all you need is a tape measure.

Question 13

What body fat percentage should I aim for?

Accepted Answer

It depends on your goals: Essential fat is 2–5% (men) / 10–13% (women) — not sustainable long-term. Athletes typically maintain 6–13% (men) / 14–20% (women). Fitness level is 14–17% (men) / 21–24% (women). Average is 18–24% (men) / 25–31% (women). The "fitness" range is generally considered healthy and aesthetically lean for most lifters.

Question 14

What measurements do I need for the Body Fat Calculator?

Accepted Answer

For men: neck circumference and waist circumference (measured at the navel), plus height. For women: neck circumference, waist circumference, and hip circumference (at the widest point), plus height. Measure on bare skin, keep the tape level, and don't pull it tight — snug but not compressing.

Question 15

How much water should I drink per day?

Accepted Answer

General guidelines suggest about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women, including water from food. However, individual needs vary significantly based on body weight, activity level, climate, and health conditions. A simple baseline: drink about half your body weight (in lbs) in ounces of water. Our water intake calculator provides a personalized recommendation factoring in all these variables.

Question 16

Does coffee dehydrate you?

Accepted Answer

No — this is one of the most persistent fitness myths. Research published in PLOS ONE (2014) showed that moderate coffee consumption (3–6 cups/day) provides similar hydration to water. Coffee is approximately 85–90% as hydrating as plain water. While caffeine has a mild diuretic effect, the water content in coffee more than compensates. Our Hydration Tracker assigns coffee an 85% hydration equivalency.

Question 17

How does alcohol affect hydration?

Accepted Answer

Alcohol suppresses antidiuretic hormone (ADH/vasopressin), causing your kidneys to produce more urine. Beer (4–5% ABV) has a net hydration value of about 55–65% — you retain some water but lose more than with non-alcoholic drinks. Wine (12–15% ABV) is around 40–50%. Spirits (40% ABV) can have a net negative effect on hydration. Our tracker assigns negative hydration values to strong spirits to reflect this.

Question 18

Are sports drinks better than water?

Accepted Answer

For everyday hydration, plain water is perfectly adequate. Sports drinks (Gatorade, Powerade, etc.) are designed for exercise lasting more than 60 minutes where you're losing significant electrolytes through sweat. They contain sodium, potassium, and carbohydrates that help with fluid absorption during intense activity. For typical gym sessions under an hour, water is the better choice — sports drinks add unnecessary sugar and calories.

Question 19

Why does my recommended water intake seem high?

Accepted Answer

Total water intake includes water from all sources — not just what you drink. About 20% of daily water comes from food (fruits, vegetables, soups, yogurt). Our calculator shows total fluid needs. If your food is rich in water-dense items (watermelon, cucumber, oranges, lettuce), you may need slightly less from beverages.

Question 20

Can pregnant or breastfeeding individuals use the water calculator?

Accepted Answer

Yes, our calculator includes adjustments for pregnancy (+300 ml/day) and breastfeeding (+700 ml/day) as general guidelines based on Institute of Medicine recommendations. However, hydration needs during these periods are highly individual — factors like morning sickness, gestational diabetes, and individual physiology play a role. Always confirm with your OB-GYN or midwife.

Question 21

How is the hydration percentage for beverages determined?

Accepted Answer

Hydration percentages in our tracker are based on published research including the Beverage Hydration Index (BHI) study by Maughan et al. (2016) in the American Journal of Clinical Nutrition, plus general nutritional science. Factors include water content, caffeine level, sugar concentration, alcohol content, and electrolyte composition. These are population-average estimates — individual responses may vary.

Question 22

Do I need to create an account to use these tools?

Accepted Answer

No. Every tool on Long Game Lifting is 100% free with zero registration, no login, no email required. Enter your information, get instant results. We believe fitness tools should be accessible to everyone without barriers.

Question 23

Is my data stored or tracked?

Accepted Answer

We do not collect, store, or track any health data you enter into our calculators. All calculations happen in your browser. We use local storage only for UI preferences (like dismissing the disclaimer banner). The only data we store is contact form submissions if you choose to reach out to us. See our Privacy Policy for full details.

Question 24

Can I use these calculators on my phone?

Accepted Answer

Yes! All 10 tools are fully responsive and work on phones, tablets, and desktops. The visual tools (plate loading diagram, charts, nutrition labels) all adapt to smaller screens.

Question 25

Should I rely solely on these calculators for my fitness plan?

Accepted Answer

Our calculators provide excellent starting points based on established formulas and research. However, they're tools — not substitutes for professional guidance. Individual factors like genetics, medical history, medications, injuries, and training experience all affect your ideal numbers. For serious training or health goals, consider working with a certified personal trainer or registered dietitian who can fine-tune recommendations for your specific situation.

Question 26

How often should I recalculate my numbers?

Accepted Answer

Recalculate your TDEE and macros every 4–6 weeks or whenever your weight changes by more than 5 lbs. Test your 1RM every 8–12 weeks (or at the end of a training cycle). Body fat can be checked monthly. Water intake should be adjusted seasonally or when your activity level changes significantly. Consistency in measurement conditions (same time of day, same scale) gives the most meaningful comparisons.

Question 27

Can I use these tools if I have a medical condition?

Accepted Answer

These tools are for informational and educational purposes only — they are not medical advice, diagnosis, or treatment. If you have kidney disease, heart conditions, diabetes, eating disorders, or other medical conditions, consult your healthcare provider before modifying your diet, fluid intake, or exercise routine. In case of medical emergency, contact your local emergency services immediately.

Frequently Asked Questions

Strength & Lifting Calculators

Nutrition & Diet Calculators

Body Composition

Hydration & Water Intake

General & Site Questions