Science-backed calculators for people who lift. No ads, no sign-up.
Daily calories and macros to cut, maintain or bulk, with training-day vs rest-day targets.
People's Choice, BMI range, classic IBW formulas and a muscle-aware (FFMI) ideal weight.
Body mass index, healthy weight range, and a body fat check for muscular lifters.
Your squat, bench and deadlift percentiles vs 340,000+ raw powerlifters, plus your Dots score.
Estimate your 1RM from any set, with a percentage table and a full RPE chart.
US Navy tape-measure method: body fat %, category, fat and lean mass.
How much muscle you can build naturally: Casey Butt, FFMI and Berkhan estimates.
Enter a weight and see exactly which plates go on each side, in lb or kg.