# Anabolic Bodies

> Free strength training calculators and evidence-based muscle building guides.

Anabolic Bodies provides interactive tools for lifters. Strength calculators
cover one rep max estimation (Epley, Brzycki, Lombardi formulas), per-lift max
calculators for bench press, squat, and deadlift with training percentages and
4-week progressions, and a barbell plate loading calculator for lb and kg gyms.
Body composition tools include a US Navy body fat calculator and an FFMI
calculator for gauging fat-free mass against the natural muscular limit.
Nutrition calculators set daily targets for protein, bulking, lean bulking, and
body recomposition. It also publishes strength standards percentile pages for
the bench press, squat, and deadlift, plus data reports, all computed from raw
OpenPowerlifting meet results. Every tool is free with no signup.

## Tools

- [One Rep Max Calculator](https://anabolicbodies.com/tools/one-rep-max-calculator/): estimate 1RM from any set, with training percentage and rep max tables
- [Progressive Overload Planner](https://anabolicbodies.com/tools/progressive-overload-planner/): turns one set into a 6-week loading plan with deload
- [Bench Press Calculator](https://anabolicbodies.com/tools/bench-press-calculator/): bench-specific max estimate and progression
- [Squat Calculator](https://anabolicbodies.com/tools/squat-calculator/): squat-specific max estimate and progression
- [Deadlift Calculator](https://anabolicbodies.com/tools/deadlift-calculator/): deadlift-specific max estimate and progression
- [Plate Calculator](https://anabolicbodies.com/tools/plate-calculator/): which plates to load per side for any target weight
- [Body Fat Calculator](https://anabolicbodies.com/tools/body-fat-calculator/): estimate body fat percentage from tape measurements with the US Navy method
- [FFMI Calculator](https://anabolicbodies.com/tools/ffmi-calculator/): calculate fat-free mass index and see how close you are to the natural muscular limit
- [Protein Intake Calculator](https://anabolicbodies.com/tools/protein-intake-calculator/): calculate a daily protein target for building muscle, cutting, or maintaining
- [Bulking Calculator](https://anabolicbodies.com/tools/bulking-calculator/): calculate bulking calories and macros from your estimated maintenance
- [Lean Bulk Calculator](https://anabolicbodies.com/tools/lean-bulk-calculator/): calculate a smaller calorie surplus and macros for minimal fat gain
- [Body Recomposition Calculator](https://anabolicbodies.com/tools/body-recomposition-calculator/): calculate maintenance calories and protein for losing fat while building muscle
- [DOTS Calculator](https://anabolicbodies.com/tools/dots-calculator/): score plus real percentile from 279,351 male and 130,569 female Raw competitors
- [Wilks Calculator](https://anabolicbodies.com/tools/wilks-calculator/): classic Wilks plus real percentile from competition data

## Strength Standards

- [Bench Press Strength Standards](https://anabolicbodies.com/strength-standards/bench-press/): bench percentiles by bodyweight for men and women, from OpenPowerlifting meet results
- [Squat Strength Standards](https://anabolicbodies.com/strength-standards/squat/): squat percentiles by bodyweight for men and women, from OpenPowerlifting meet results
- [Deadlift Strength Standards](https://anabolicbodies.com/strength-standards/deadlift/): deadlift percentiles by bodyweight for men and women, from OpenPowerlifting meet results
- [Dumbbell Bench Press Strength Standards](https://anabolicbodies.com/strength-standards/dumbbell-bench-press/): estimated, ratio-derived from real barbell data
- [Incline Bench Press Strength Standards](https://anabolicbodies.com/strength-standards/incline-bench-press/): estimated, ratio-derived from real barbell data
- [Overhead Press Strength Standards](https://anabolicbodies.com/strength-standards/overhead-press/): estimated, ratio-derived from real barbell data
- [Dumbbell Shoulder Press Strength Standards](https://anabolicbodies.com/strength-standards/dumbbell-shoulder-press/): estimated, ratio-derived from real barbell data
- [Front Squat Strength Standards](https://anabolicbodies.com/strength-standards/front-squat/): estimated, ratio-derived from real barbell data
- [Barbell Row Strength Standards](https://anabolicbodies.com/strength-standards/barbell-row/): estimated, ratio-derived from real barbell data

## Data Reports

- [How Rare Is a 225 lb Bench Press?](https://anabolicbodies.com/data/how-rare-is-a-225-bench-press/): analysis of bench press rarity from OpenPowerlifting meet results

## Guides

- [Steroids vs Natural](https://anabolicbodies.com/steroids-vs-natural/): research-based comparison of drug-assisted and natural muscle growth
- [All articles](https://anabolicbodies.com/blog/)