Health Calculators

Estimate your one-rep max (1RM) from a weight and rep count you've actually lifted, using your choice of the Epley, Brzycki, or Lombardi formula. Get training weights at 95%, 90%, 85%, 80%, 75%, and 70% of that estimate.

Find how much protein you actually need each day. Enter your bodyweight, how active you are, and your goal, and get a daily range in grams, not a single number pretending to be more precise than the science actually is, plus a per-meal breakdown so you know how to spread it out.

Estimate your Total Daily Energy Expenditure (TDEE): the calories you burn in an average day, including exercise. Enter your stats below to get a BMR estimate and calorie targets for cutting, maintenance, and bulking.