One-Rep Max Calculator
Estimate your 1RM using the Brzycki formula, adjusted for Reps in Reserve (RIR). Get accurate max predictions from any submaximal set.
- Brzycki formula: 1RM = weight × (36 / (37 - (reps + rir)))
- RIR-aware for more accurate estimates
- Input any weight, reps, and RIR to calculate
- Rounds to 1 decimal place for precision
Percentage Calculator
Quickly calculate what weight to use at any percentage of your 1RM. See common presets at a glance—95%, 90%, 85%, 80%, 75%, and 70%.
- Enter your 1RM and desired percentage
- Common percentages displayed instantly
- Real-time calculation as you type
- Supports both kg and lbs
Plate Loading Calculator
Enter your target weight and see exactly which plates to load on each side. Supports barbells and machines with customizable bar and starting weights.
- Calculates plates per side for barbells
- Machine mode for weight stack calculations
- Accounts for bar weight (default 45 lbs / 20 kg)
- Greedy algorithm finds optimal plate combinations
Warmup Set Generator
Generate recommended warmup sets based on your working weight. Three-set progression to prepare you for your top sets.
- Set 1: 40% of working weight × 5 reps
- Set 2: 60% of working weight × 3 reps
- Set 3: 80% of working weight × 1 rep
- Builds toward your working weight safely
Volume Calculator
Calculate your total training volume for any exercise. Multiply weight, reps, and sets to see your session volume at a glance.
- Formula: Volume = Weight × Reps × Sets
- Track volume per exercise or per session
- Compare volume across training blocks
- Real-time calculation with any inputs
Unit Conversion
Instantly convert between kilograms and pounds. Perfect for following international programs or comparing PRs.
- Bidirectional kg ↔ lbs conversion
- Precise conversion: 1 kg = 2.20462 lbs
- Toggle conversion direction with one tap
- Real-time calculation with full precision
TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Get macro distributions for bodybuilding, powerlifting, or endurance goals.
- Mifflin-St Jeor formula for accurate BMR
- Activity multipliers from sedentary to extremely active
- Macro presets: Bodybuilding Cut/Bulk, Powerlifting, Endurance
- Protein targets based on activity level (1.6-2.4 g/kg)
All Calculators in One Place
Access every calculator from the session screen. Horizontal scrolling tabs let you switch between 1RM, plates, warmups, volume, conversion, and more—without leaving your workout.