Five free tools for strength training and nutrition planning. No sign-up. Results update as you type.
Enter weight and reps to estimate your 1RM with Epley and Brzycki formulas. Includes a full percentage table.
Open calculator →Enter a target weight and see exactly which plates go on each side of the bar — with a color-coded visual.
Open calculator →Calories, protein, carbs, and fat for your goal — fat loss, muscle gain, or maintenance — using Mifflin-St Jeor.
Open calculator →Your Total Daily Energy Expenditure based on activity level, plus cut and bulk calorie targets.
Open calculator →Estimate body fat using the US Navy method from waist, neck, and hip measurements.
Open calculator →TrainSMS builds your program around your 1RM, your TDEE, and your goal — then texts it to you every morning.
Start 7-day free trial →