Calculators and reference content built coach-side. Free to use, no signup, no email harvest. If they help you train better, they've done their job.
Estimate your one-rep maximum from a working set. Epley formula for 1–10 reps, Lombardi for 11–15. Returns a full percentage table so you can pick working weights for strength, hypertrophy, and conditioning days.
Above 15 reps the calculator won't return a number — the formulas break down and the estimate would mislead you.
Calculate your Basal Metabolic Rate — calories your body burns at total rest. Uses the Mifflin-St Jeor formula, the current ACSM-endorsed standard.
BMR is the energy floor. Activity sits on top of it. For full daily calorie need, use the EER Calculator.
Estimated Energy Requirement — your total daily calorie need including activity. Builds on Mifflin-St Jeor BMR with standard activity multipliers (1.2 to 1.9).
Returns a quick goal-based reference: cut, maintain, lean gain, bulk. Starting points, not fixed numbers. Adjust based on what your bodyweight actually does.
Splits your daily calories into protein, carbohydrate and fat. Protein anchored to bodyweight (g/kg), fat within the healthy 20–35% range, carbohydrate filling the remainder — exact percentages, no rounding.
Pairs with the EER calculator: click any goal in its results to send the calories and your bodyweight straight over. Six presets from general training to endurance, plus custom within safe limits.
Categorised by movement pattern — hinge, squat, push, pull, carry, conditioning. Programming organised the way strength coaches actually build plans, not by isolated muscle groups.
Demos and written cues being added over time. Categories live now, full library growing.