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Strength & Fitness

1RM, plate loading, macros and training-zone calculators for lifters and runners.

One Rep Max (1RM) Calculator + % Chart
Estimate your 1RM with 5 formulas (Epley, Brzycki, Lombardi, O'Conner, Wathan) and a full %1RM training chart.
Barbell Plate Loading Calculator (kg / lb)
Plate math for any target weight, with available plate inventory, in kg or lb — for Olympic, women's and trap bars.
Wilks, DOTS & IPF GL Powerlifting Score Calculator
Compare powerlifting totals across weight classes with Wilks, DOTS and IPF GL coefficients.
Macros from Calories Calculator (P / F / C in g)
Calculate grams of protein, fat and carbs from any calorie target with keto, balanced and high-protein presets.
Heart Rate, FTP & Pace Training Zone Calculator
Generate training zones from threshold heart rate, FTP or threshold pace for running, cycling and rowing.
Running Pace Converter & Race Time Predictor
Convert running pace between min/km and min/mi and predict your 5K, 10K, half and full marathon times.
Cycling Power to Speed Calculator
Estimate cycling speed from watts using bike weight, gradient, wind and surface drag.

What these tools are for

One-rep max is an estimate, not a measurement, and every formula for it — Epley, Brzycki, Lombardi and the rest — was fitted to a different population. They agree closely at low rep counts and diverge sharply above about ten, which is exactly where people most want to use them. A 1RM predicted from a set of fifteen is a guess wearing a decimal point.

Strength comparison across bodyweights has the same caveat. Wilks and DOTS exist because absolute load favours heavier lifters, and both are periodically recalculated against new competition data, so a score is only comparable to others computed with the same revision.

Nutrition and training-zone tools work from formulas that assume an average, and you are not average. Use them as a starting point to adjust from rather than a target to hit.

Which one do I want?

Estimating a max from a working set: One-rep max — and prefer sets of five or fewer for accuracy.
Comparing lifts across bodyweights: Wilks / DOTS.
Working out what plates to load: Plate loader.