Free Training Tools and Calculators
Choose a tool for your next session, strength comparison or nutrition plan. All calculators work without signup. For a complete program, read about the AI training plan.
Strength and competition benchmarks
Estimate a max or compare a lift and total with competitive lifters.
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.
Strength Percentile Calculator
Compare your bench, squat or deadlift with Raw competitive lifters of the same sex and bodyweight. Includes a reference table, lb/kg and rep-set estimates.
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.
Session planning and progression
Turn a starting max or working weight into sets, plates, warm-ups and a repeatable training plan.
RPE Calculator
Estimate your max from a recent set and RPE, then plan working weights, warm-ups and back-off sets rounded to your plates. Includes an RPE percentage chart.
Warm-Up Sets Calculator
Plan bench, squat, deadlift or press warm-up sets from your working weight. Adjust the bar and available plates; download or print the load sequence in lb/kg.
5/3/1 Calculator
Build classic four-week 5/3/1 main-lift cycles from your training max or 1RM. Includes plus sets, deload, configurable progression and loadable plates in lb/kg.
Plate Calculator
Enter a target weight and see exactly which plates to load per side of the bar, for lb and kg gyms.
Progressive Overload Planner
Turn one recent hard set into a 6-week progressive overload plan: weekly weights, sets, reps, and a deload, for strength or muscle growth. In lb and kg.
Nutrition and body composition
Compare calorie and protein starting points for a cut, bulk or recomp, and understand body-composition estimates.
Cutting Calculator
Estimate maintenance calories and compare weekly loss-rate scenarios. Get a starting calorie target and protein, fat and carbohydrate allocation for a cut.
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.
Body Recomposition Calculator
Calculate the maintenance calories and protein target for body recomposition: losing fat and building muscle at the same time.
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 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.
Exercise selection
Find substitutes for the equipment and movement goal you want to keep.
Guides to use with these tools
Understand your strength
Estimate a max, compare it with competitive lifters of your bodyweight, and understand common milestones.
Plan your lifting sessions
Choose a repeatable program, set working weights, plan warm-ups, and track progression.
Plan a cut or recomp
Combine a realistic calorie starting point with resistance training and a practical protein target.
Choose exercise alternatives
Choose a replacement by movement goal and equipment, rather than assuming every substitute does the same job.