Fitness Calculators

Estimate your one-rep max from any submaximal lift. Compare six published formulas — Epley, Brzycki, Lombardi, Mayhew, O'Conner, and Wathan — side by side.

Where does your squat, bench, or deadlift sit on the Beginner → Elite scale?

Compare powerlifting totals across body weights and sexes.

Calculate your maintenance calories with the Mifflin-St Jeor formula and your activity factor.

Body Mass Index by the WHO formula, with category and healthy range.

Three formulas — Mifflin-St Jeor, Harris-Benedict revised, Katch-McArdle — side by side.

Estimate your body fat percentage using the US Navy circumference method.

Calculate protein, carbs, and fat from your TDEE and goal.

Find your daily calorie target for fat loss, maintenance, or muscle gain.

Five classical formulas — Devine, Robinson, Miller, Hamwi — plus the BMI-based healthy range.

Estimate fat-free body mass using the Boer, James, and Hume formulas.

How much water you need per day, based on your weight, activity, and climate.

Five training zones from your max heart rate (220-age, Tanaka, Karvonen).

Pace, time, distance, plus race-time predictions via the Riegel formula.

Which plates to load for any target weight on any bar.