Training Tools

Free, interactive calculators and planners designed to optimize every aspect of training. Built with the same evidence-based approach that drives every recommendation on this site.

One Rep Max Calculator

Estimate your one-rep max from submaximal lifts using multiple validated formulas (Epley, Brzycki, Lombardi, and more).

Plate Calculator

Determine exactly which plates to load on each side of the bar to reach your target weight.

Wilks Score Calculator

Compare powerlifting performance across different weight classes using the Wilks coefficient formula.

Body Fat % Calculator

Estimate body fat percentage using the U.S. Navy method based on simple body measurements.

Calorie Calculator

Calculate daily caloric needs based on activity level, goals, and the Mifflin-St Jeor equation.

Protein Intake Calculator

Determine optimal daily protein intake based on bodyweight, goals, and current research.

Macro Split Calculator

Calculate your optimal protein, carb, and fat split based on calorie target and training goal.

Recipe Calorie Calculator

Estimate total calories for a recipe by adding individual ingredients with portion sizes and servings.

Progressive Overload Planner

Generate a multi-week progression plan based on current working weight and desired progression rate.

RPE / RIR Converter

Convert between Rate of Perceived Exertion and Reps in Reserve with estimated 1RM percentages.

Rest Timer

Customizable rest period timer with presets for strength, hypertrophy, and endurance training.

Warm-up Set Calculator

Calculate progressive warm-up sets that ramp to your working weight with appropriate rep schemes.

Volume Tracker

Track and visualize training volume across sessions and exercises to manage progressive overload.

Water Intake Calculator

Calculate optimal daily water intake based on body weight, activity level, climate, and caffeine consumption.

Hydration Equivalent Calculator

Compare hydration effectiveness of different beverages and see their water equivalent value.