Training Tools
Free calculators built for lifters: strength and 1RM estimates, plate loading, body fat and FFMI, and protein, bulking, and recomp targets. Want your results turned into a full program? Read about the AI training plan.
One Rep Max Calculator
Calculate your one rep max from any set of reps. Get training percentages, estimated rep maxes, and a 4-week progression based on your 1RM.
Bench Press Calculator
Estimate your one rep max bench press from any set. See training percentages and a 4-week bench progression based on your max.
Squat Calculator
Estimate your one rep max squat from any set of reps. Get training percentages and a 4-week squat progression.
Deadlift Calculator
Estimate your one rep max deadlift from any set. See training percentages and a 4-week deadlift progression.
Plate Calculator
Enter a target weight and see exactly which plates to load per side of the bar, for lb and kg gyms.
Body Fat Calculator
Estimate your body fat percentage from tape measurements with the US Navy method. No calipers needed. Includes healthy ranges for men and women.
FFMI Calculator
Calculate your FFMI and normalized FFMI from weight, height, and body fat. See how close you are to the natural muscular limit.
Protein Intake Calculator
Calculate how much protein you need per day to build muscle, cut, or maintain, based on the 1.6 to 2.2 g/kg research consensus. With per-meal targets.
Bulking Calculator
Calculate your bulking calories and macros to build muscle. Get a daily calorie surplus target plus protein, fat, and carb numbers based on your maintenance.
Lean Bulk Calculator
Calculate lean bulk calories and macros for minimal fat gain. Get a small daily surplus target plus protein, fat, and carb numbers based on your maintenance.
Body Recomposition Calculator
Calculate the maintenance calories and protein target for body recomposition: losing fat and building muscle at the same time.
DOTS Calculator
Calculate your DOTS score and see the percent of Raw competitive powerlifters it beats, computed from real OpenPowerlifting meet results. Works in lb and kg.
Wilks Calculator
Calculate your classic Wilks score and see the percent of Raw competitive powerlifters it beats, from real OpenPowerlifting meet results. Works in lb and kg.