Free tools
Calculators
Quick answers with the formulas and sources shown. No sign-up.
One-rep max calculator
Estimate your max from any set of 1 to 12 reps, with a percentage table for planning.
TDEE calculator
Estimate the calories you burn a day, with targets to lose fat or gain muscle that never go below a safe floor.
Protein calculator
How much protein you need a day for your weight and goal, from the research.
Free workout log template
A printable log and a spreadsheet you can download, with columns for sets, reps, weight and effort.